Friday 8.23.19


Part 1: Gymnastics

A. Strict muscle ups; accumulate 20 reps
+
90 sec max reps TTB
30 sec rest
90 sec max reps bar muscle ups
30 sec rest
90 sec max reps CTB
30 sec rest
90 sec max reps TTB

Part 2: Single leg + Bounding

B1. Barbell OH walking lunges; 100 feet x2 (95/65#); rest 30 sec
B2. Box jumps; 20 reps x2; rest as needed to recovery
* set 1 forward, set 2 lateral

Part 3: Barbell Strength + Cycling

C. Deadlift; 3x3; rest 2 min
+
EMOM 12 min
1- 6 squat snatch 135/95#
2- 6 Squat clean 185/135#
3- 6 power clean and jerk 135/95#
4- Rest


SCALED

Part 1: Gymnastics

A1. False grip ring to chest isometric holds; amsap x2; rest as needed
A2. False grip passive hang on ring with turnout; amsap x2; rest as needed
A3. Strict dip; amrap unbroken x2; rest as needed
+
90 sec max reps TTB
30 sec rest
90 sec max reps CTB
30 sec rest
90 sec max reps TTB

Part 2: Single leg + Bounding

B1. Barbell OH walking lunges; 100 feet x2 (75/55#); rest 30 sec
B2. Box jumps; 20 reps; rest as needed to recovery
* First ten reps lateral, second 10 reps face on

Part 3: Barbell Strength + Cycling

C. Deadlift; 3x3; rest 2 min
+
EMOM 8 min
1- 6 squat snatch 95/65#
2- 6 Squat clean 135/95#
3- 6 power clean and jerk 95/65#
4- Rest


ADDITIONAL SANCTIONAL TRAINING

Part 4: Trail Running + Load

15 min trail run with weighted vest/ruck
15 min trail run with 50/35# sandbag
15 min trail run

Part 5: Gymnastics

A. TnG pegboard technique work; accumulate 3-5 reps on the pegboard where you climb up and down multiple times; rest as needed
B. HS walk obstacle course tech work 20 min (ramps, stairs, 180 degree turns, pilon turns, parallel bars, etc)
C. Freestanding hspu practice - 10 min
D. GHD sit ups; 50 reps x2; rest as needed bw sets
E. L-sit; accumulate 3 min in as few sets as possible


Coaches Notes

Part 1:

As we get closer to the CrossFit Games open, we get closer to a time where most athletes are more likely to be exposed at the limits of their capacity for gymnastics. These intervals are aimed for you to find your gymnastics threshold. The goal here is to get the maximal number of reps possible of each movement.


Part 2:

This is a relatively simple super set designed to give you some exposure to having blown up legs and having to perform repeat plyometrics. We have done some bounding prep each week in the DSGN program for the last couple weeks so you should know if the best strategy for you is rebounding, jumping off to recoil, or stepping off.


Part 3:

For the deadlift, pick a weight that feels heavy for the day after the previous work. Hold the same load across. An approximate target minimum would be 80% of your 1rm. The emom afterwards is a barbell cycling focused session. All of the work should be completed within 30 seconds of the minute. If you are unable to complete the work of all intervals under thirty seconds, lower the weight, lower the number or reps, or add extra rest minutes in to give yourself a chance to recover.

Part 4:

On Tuesday we hit more intense speed preservation running intervals on the true form. Today we are working on more long duration lower intensity running. However, the focus today is working on improvement with loaded running. So, the session is split into three 15 minute blocks of trail running. The first 15 is with a weighted vest or a ruck sack. The second 15 min is with a sandbag over the shoulder. And the last 15 minutes is just a straight run. The preference here would be uneven terrain and maintaining heart rate around 70-80% of your max. Between the 15 minute intervals as you change out implements you can rest 1-3 minutes. Would be most efficient to set a loop that takes you about 15 minutes to complete so you can always return back to that starting point.


Part 5:

This session is advanced gymnastics skill work. Nothing needs to be taken to failure and your focus should be on your movement quality, speed, and building confidence with each one of the components of the session. If you are unable to perform any of the movements, then regress the skill and work on one of the building blocks of that movement. For example, if you cannot do 180 degree turns during handstand walking, practice doing 1/4 turn pirouttes on the wall and over time refining those more basic skils should translate into the more advanced skills.