Mobility & Activation
Spend 3-4 minutes focusing on breathing in the Puppy Dog Stretch
Shoulder/Elbow Warm-Up
Plank Ring Circles x 10 reps each direction
Maltese Press in Hollow Position x 10 reps
Hanging Shoulder Rotations x 5-10 reps
A.
Two sets of:
Handstand Push-Up Negative x 5 reps @ 30A2
Rest 90 seconds, then. . .
For 2 minutes, follow the sequence:
Strict Handstand Push-Ups x max reps (55+: 5″ riser)
Once you fail a rep, complete one set of:
Hamstring Curl Handstand Push-Ups x max reps
Once you fail a rep or get a cramp in your hamstring, complete one set of:
Elevate Foot Handstand Push-Ups x max reps
Once you fail a rep, complete one set of:
Elevated Knee Handstand Push-Ups x max reps
*If you don’t have a Strict Handstand Push-Up then start with the Hamstring Curl Handstand Push-Ups
B.
“But Did You Die”
35-54:
Three rounds for time of:
15/12 Calorie Assault Bike
12 Chest-to-Bar Pull-Ups
Rest 60 seconds, and then …
Three rounds for time of:
15/12 Calorie Ski Erg/Bike Erg or Rowing
10 Dumbbell Box Step-Overs (50/35 lbs to 24/20″”)
Rest 60 seconds, and then …
For time:
800 Meter Run
50 Wall Ball Shots (20/14 lbs to 10/9′ target)
55+:
Three rounds for time of:
12/10 Calorie Assault Bike
10 Chin-over-the-Bar Pull-Ups
Rest 60 seconds, and then …
Three rounds for time of:
12/10 Calorie Ski Erg/Bike Erg or Rowing
10 Dumbbell Box Step-Overs (35/20 lbs to 24/20″)
Rest 60 seconds, and then …
For time:
800 Meter Run
50 Wall Ball Shots (20/10 lbs to 9′ target)
Score is total time. Please record the time for each workout separately and SugarWOD will automatically add all three workouts together to give you your total time. (DO NOT include the 60 seconds rest)
C.
Three rounds of:
20 V-Ups immediately into …
20 seconds Hollow Hold
20 seconds Rest
Athlete Notes:
We’ve got a workout that touches upon many movements that show up in the CrossFit Open! You get to focus on just one skill based movement per couplet. The tendency will be to go out of the gate too fast on the bike/pull-up couplet so try to hold back the throttle just a bit. Remember, this workout comes down to total time for all three couplets so it does no good to go blazing fast on couplet #1 just to be gassed for the remaining work.
Play with different styles of dumbbell box step overs today. Are you able to stay low as you step up and over? Are you alternating which leg steps up onto the box? Can you ‘swing’ the dumbbells forward as you step up to give you a little momentum? Test it out today and get a feel for what works best for you.
For the last couplet be mindful on your run. It is easy to pull off the gas pedal when going for a longer run but that can eat up a lot of time. We aren’t asking you to go out and PR your 800 meter run but just stay mentally engaged so you don’t inadvertently slow down on your run. Then, push on your wall ball shots to keep them in sets of 2-3 max! Can anyone go unbroken on these 50 reps? That is a fun challenge to give yourself to end out the workout!
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Running Endurance Option
Twelve sets for max distances:
45 seconds of Running @ 100% effort
Rest 90 seconds
This will take you 27 minutes – 9 minutes of total work – go hard when it’s time to work, and walk/jog easy during your rest periods.