Mobility, Activation & Warm-Up
PVC Front Rack Stretch by Coach TJ (move your hands around to see where you are tight and then complete 5 reps in a seated position, then 5 reps in a prone position)
followed by …
Band Distracted Ankle Mobility x 30 seconds per side
Deep Squat Progression x 5 reps
and then …
For 6 minutes, at an easy pace, complete:
Assault Bike x 15 calories
Over/Under Barbell
x 5 reps each side
A.
Five sets of:
Front Squat x 5 reps @ 70%
Rest 2-3 minutes
B.
Every two minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean @ 65-75%
C.
35-49:
For time:
10-8-6-4-2 reps of:
Wall Walks
Thrusters (135/95 lb.)
50-54:
For time:
10-8-6-4-2 reps of:
Wall Walks
Thrusters (115/75 lb.)
55+:
For time:
10-8-6-4-2 reps of:
Wall Walks
Thrusters (95/65 lb.)
Time cap: 15 minutes
**Please adjust the weight as needed. If you are unable to do the first set in two sets or less than reduce the load.
D.
Three sets for max reps of:
30 seconds of Strict Pronated-Grip Pull-Ups (use band if needed)
Rest 15 seconds
30 seconds of GHD Hip Extensions
Rest 45 seconds
30 seconds Strict Supinated-Grip Pull-Ups (use band if needed)
Rest 15 seconds
30 seconds of Sumo Stance Kettlebell Deadlift (weight is up to the athlete)
Rest 45 seconds
30 seconds of Ring Rows
Rest 15 seconds
90 seconds of Side Planks (45 seconds each)
Rest 45 seconds
Athlete Notes:
Today’s workout is a scaled back version of the Wall Walk/Thruster workout from the 2021 CrossFit Games! This one is going to be a great test of shoulder fatigue. Work on finding a pace you can keep consistent with on the wall walks and make sure you are meeting the movement standard. Work on what movement pattern is best for you, and practice your hand positioning on both the ascent, line tap, and descent … and try not to spend too much time laying on the ground. With the barbell being lighter than the games version, we want you to push these hard. Your shoulders are going to burn so try to rely on your legs here and use a solid drive to propel the bar overhead! We’ll make our way back to this in a more difficult version in weeks to come! Please adjust the weight if needed!
Additional Optional Engine Accessory Option
Every 6 minutes, for 30 minutes (5 sets) for times:
800-1000 Meter Concept 2 Bike Erg OR 400-500 meter Row
300-400 Meter Run (Assault Runner preferably)
400-500 Meter Row or Ski Erg
*The goal is to have at least 30 seconds of rest, so modify the distances accordingly.