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CROSSFIT OPEN WORKOUT 19.4

19.4 …is going to be a burner! A good warm up is imperative. Strategy and pacing will be very athlete dependent. Your time will come down to your speed on the burpees (72 reps) and proficiency at bar muscle ups pull ups.

First things first, make sure you read the movement standards to make sure you understand the requirements. There are larger differences this week between RX and Scaled, so make sure you pay attention!

https://games-assets.crossfit.com/19-4-asodifwehfwo948.pdf

Movements

Bar Facing Burpees

  • Our recommendation would be to use the step-up technique. It tends to be more efficient and often faster over a larger volume. If you are going RX and plan to get bottlenecked at the bar muscle ups you can experiment with a faster method of jumping and spinning in the air. It will be faster but more taxing. If your rate slows with the combination of snatches this may not be a more efficient path.

Snatches

  • Technique on the snatches will depend on how heavy the weight is relative to your abilities. For those going Tng reps or fast singles our recommendation is to avoid muscle snatches. They won’t save much time and will fatigue your shoulders more. Consider a power snatch.
  • breathe and find a steady rhythm with the movement

Bar Muscle – Ups/Pull Ups

  • If you have this skill make sure you do not go to failure with your rep selection.
  • If you are not proficient especially under fatigue you can expect to do small sets and possible singles throughout. It will be important to find a pull up bar that does not create a long/excessive jump every rep if you anticipate doing small sets.
  • Your 3 min rest between each piece is where you should be taking stock of where your fatigue levels are and a strategy for how you will tackle the muscle ups and pull ups.

Strategy and Pacing Considerations

This is going to be a fast paced workout, but how you strategize will be dependent on where your limiters are. If you have decent bar muscle ups or chin over bar pull ups, you do not want to go 100% on the first part. Think 92-94% effort so you can conserve some energy for part two.

Keep yourself moving during the rest period. Don’t lay on the floor. Get up, breathe, get your grips on, and compose yourself for the second piece. Maybe have a box or stool out and sit down on it for a few seconds immediately after you’re finished and then start moving around.

Heats

We will be following a similar structure to the past three weeks running heats from 8am – 11am! See you tomorrow!

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CrossFit Open Workout 19.3


This workout will be fast and aggressive – a test of upper body strength endurance. In both RX and scaled categories, the separator will be the handstand push ups/db strict press.

First things first, make sure you read the movement standards to make sure you understand the requirements. There are larger differences this week between RX and Scaled, so make sure you pay attention!

https://games-assets.crossfit.com/2019-sdfoiwwe09835.pdf

Movements

SA DB OH Walking lunge/Front Rack Lunges

  • You must stand tall at extension to start.
  • There is no requirement to switch arms, but we recommend switching to conserve energy. consider starting with weaker arm when you’re fresh and go as long as possible with that arm. switch arms on turnarounds.
  • Make every rep count and meet the standard. Extend your hips. Keep arm close to ear which will help you stack/lockout the elbow better
  • Step through the lunge vs matching your feet if possible. If you need to pause because you’re breaking down towards the end then do what you need to do to not get no repped
  • If this is a difficult movement for you and you need to rest try to do it at the turnaround points

DB Box Step Ups

  • DB can be held any way. Find the best way to hold the DB as comfortably and secure as possible. For most people this will likely be stacked on the shoulder. Our recommendation would be draped over your trap laying on your neck in resting position.
  • You cannot push off of body. You must alternate legs.
  • Consider stepping up on corner of the box vs facing the box

Handstand Push-Ups

  • Start with heels on the wall.
  • Be as wide as the rules allow (we have marked boxes on our gymnastics mats)
  • Manage  your rest periods. The accumulation of volume is going to force smaller sets at some point. We recommend a more conservative approach out of the gate for most of you. Choose a plan that makes the most sense for your abilities. Be disciplined with your rest! The vast majority of people will do better with more conservative and consistent sets/breaks vs large sets with extended rest. Fatigue in this movement is all about time under tension. often when you’re reaching for bigger sets the time it takes to complete a rep gets longer and you’re simply upside down holding the entire weight of your body for too long. If the speed of your reps slows down, consider coming off the wall and break up into smaller sets.
  • Eye position – avoid looking toward the front of your fingers. You will create more extension through your back.
  • Breathe shallow and up in your chest when upside down. It will help you breathe while maintaining ability to stabilize

Handstand Walks

  • Make sure to kick up with your full hand behind the line
  • If you get to this point in the workout it maybe be better to chip away than try to gut out larger segments. At this point your shoulders will be very tired, therefore anticipate your first attempt to require more rest upfront.

Strategy and Pacing for HSPU/AssistedHSPU/DB Strict Press

RX

Achieve 1+ Strict HSPU – you may want to consider slowing down the first two movements slightly to conserve energy for your handstand push up attempts. This will be especially important if you fall into the category of 0-1 handstand push ups ever achieved at this standard.

Can Cycle Strict HSPU’s but will likely not get to the handstand walk – the vast majority of RX athletes will fall into this category. The recommendation is to go as fast as possible through the lunges and step ups and then pace HSPU from the get go. For some of you, you may want to start with singles or doubles from the beginning. The focus should be on maintaining consistent rest, not the same amount of reps in your sets. Your shoulders will fatigue. In order to maintain the standard, your pacing will be extremely important here.

Get to Handstand Walk – all of the above plus consider staying at least 3 reps away from failure until you’re over 25. Then about 2 from 26-35. Then 1 from 36-45. Once you have 5 reps just get it done. If you have time on the clock and will be moving onto hs walking you do not want to go to failure on hspu and lose the time you could capitalize on to get in some reps there.

Scaled

Achieve 1+ Strict HSPU – you may want to consider slowing down the first two movements slightly to conserve energy for your handstand push up attempts. This will be especially important if you fall into the category of 0-1 handstand push ups ever achieved at this standard.

Can string assisted strict HSPU together, but will likely not get to the handstand walk – If you fall into this category, the recommendation is to go as fast as possible through the lunges and step ups and then pace HSPU from the get go. For some of you, you may want to start with singles or doubles from the beginning. The focus should be on maintaining consistent rest, not the same amount of reps in your sets. Your shoulders will fatigue. In order to maintain the standard, your pacing will be extremely important here.

Get to the bear crawl – all of the above plus consider staying at least 3 reps away from failure until you’re over 25. Then about 2 from 26-35. Then 1 from 36-45. Once you have 5 reps just get it done so you can move onto the bear crawl!

Nutrition Considerations

Don’t try any new techniques with your diet right now.  Don’t cut back on carbs thinking you will be lighter for handstand push ups. Even though this is a shorter workout and will not require an enormous amount of glycogen you will want full stores.

If you are performing in the morning and have a 2 hour window to eat beforehand, keep it simple with protein and carbs. Otherwise, I would consider liquid protein and carbs. High carbohydrate meal the night before. Before the workout, you want the gut to be cleared – be careful with too much fat or fiber. You don’t want food sitting in your stomach while you’re upside down for half of the workout.

Post workout – eat as normal. Make sure you are taking in protein and carbs as you normally would.

Heats

We are changing the heat schedule this week to account for a shorter time domain.

Below is the tentative we will be working off of. We are recommending arriving 15 minutes earlier than the time you wish to workout and budget to stay after to judge the heat following yours. We need everyone to help with judging! The first two heats of the day will arrive at the same time and judge each other.

HeatWarm UpWorkoutJudge
Heat 18:00 – 8:208:20 – 8:30Heat 2
Heat 28:00 – 8:208:35 – 8:45Heat 1
Heat 38:25 – 8:508:55 – 9:05Heat 1&2
Heat 48:40 – 9:059:10 – 9:20Heat 3
Heat 58:55 – 9:209:25 – 9:35Heat 4
Heat 69:10 – 9:359:40 – 9:50Heat 5
Heat 79:25 – 9:509:55 – 10:05Heat 6
Heat 89:40 – 10:0510:10 – 10:20Heat 7
Heat 99:55 – 10:2010:25 – 10:35Heat 8
Heat 1010:10 – 10:3510:40 – 10:50Heat 9

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CrossFit Open Workout 19.2

19.2 is a repeat (for the most part) of 16.2!

If you completed 16.2 you may remember this one. This year it is virtually the same workout with the only difference being you will have 8 minutes to complete the first two rounds vs 4 minutes for the first round and 4 minutes for the round.

Your skill and strength level will dictate whether or not you tackle this one scaled or Rx’d. Either way, we are ready to watch you all crush it tomorrow! For full workout details and explanation, check out the CrossFit Games website or reference the official workout here https://games-assets.crossfit.com/19-2-2019Open_Trifecta-kjeu762b3hd.pdf.

Our coaches will lead you through a warm up for tomorrow, but here a few strategy tips for execution.

Toes to bar

  • Break up immediately and often! Those who are proficient, 5’s could be a good strategy to stay fresh and keep the heart rate down. Consider lowering the reps if you struggle with this movement, but keep your breaks short

Hanging Knee Raises

  • These may be done in bigger sets if you are comfortable with the movement. Otherwise, break up early and often to stay fresh for later in the workout.

Double Unders

  • Consider breaking DU into multiple sets if you are not proficient or they are excessively fatiguing you

Squat Clean

  • Most athletes should be performing singles unless you are scaling the weight by a lot.
  • On the lighter bars, focus on pulling yourself under the bar quickly
  • On the heavier bars, focus on bracing your core and setting up tight before your lift!
  • Try to stay on the bar and avoid walking around the bar. You will tend to waste unnecessary time

Nutrition

This is getting into detail, but your nutrition strategy can make or break a workout. Especially if you over or under fuel beforehand. The goal would be to take in some protein and carbohydrates about 60-90 minutes beforehand. The recommendation would be to get these from liquids or very well chewed food. Stay away from vegetables or lots of fat as they will slow down the digestion process and can stress the system. Since most of you are executing this workout in the morning, the recommendation would be to keep breakfast very light unless you are able to eat a meal multiple hours before you expect to execute the workout. Some coffee, fruit, Fuel for Fire, or light fare will be best and easier on the GI system to break down. Some people may consider training on an empty stomach as well. Remember, we will have Kettlebell Kitchen in the house afterward to fuel you up!

Heats

We are going to use the same exact heat schedule as last week.

Below is the tentative we will be working off of. As you can see, it is preferential if we have athletes arriving every 30 minutes vs on the hour. We are recommending arriving 15 minutes earlier than the time you wish to workout and budget to stay after to judge the heat following yours. We need everyone to help with judging! The first two heats of the day will arrive at the same time and judge each other.

HeatWarm UpWorkoutJudge
Heat 18:00 – 8:208:20 – 8:35Heat 2
Heat 28:00 – 8:208:40 – 8:55Heat 1
Heat 38:30 – 8:559:00 – 9:15Heat 1&2
Heat 48:55 – 9:159:20 – 9:35Heat 3
Heat 59:10 – 9:359:40 – 9:55Heat 4
Heat 69:30 – 9:5510:00 – 10:15Heat 5
Heat 79:50 – 10:1510:20 – 10:35Heat 6
Heat 810:10 – 10:3510:40 – 10:55Heat 7
Heat 910:30 – 10:5511:00 – 11:15Heat 8
Heat 1010:50 – 11:1511:20 – 11:35Heat 9
Heat 1111:10 – 11:3511:40 – 11:55Heat 10

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CrossFit Open Workout 19.1

The 2019 Open season has officially begun! Over the next five weeks we will be presented with five opportunities to showcase our fitness, confront challenges, struggle, persevere, and support each other. Today also marks the start of our “Battle of the Sexes” competition within the community. We’ve created an internal leaderboard to track everybody’s scores each week and determine which sex reigns supreme. Let the battle commence!

Similar to past years, 19.1 is a classic couplet of wall balls and rowing. Despite its simplicity, there are plenty of little things to pay attention to if you want to maximize your effort.

Rowing

  • make sure damper and foot setting are appropriate for your machine. check battery life in the settings.
  • You must stay on seat of rower until it ticks over to 19
  • Get the erg moving right away away! Getting to the first calorie is the most taxing/time consuming. Get into the seat as quickly as possible and start pulling. You don’t have to have both feet in, fully strapped before pulling. You can get one foot in and start pulling and then adjust the other foot and strap as you’re rowing. Practice getting in and out of your rower straps if you’re not used to doing this quickly and efficiently.

Row Pacing

For your reference, below is the time it will take to complete 19 cals
800 cal/hr 1:25
1000 1:08
1200 57 sec
1400 48 sec
1600 42 sec

There is a huge payoff time wise for rowing faster. The majority of this workout is rowing vs wall balls (about 2:1) therefore maximize your efficiency on the erg!

Wall Ball

  • Make sure the ball touches the wall above the bottom of the target
  • Wall ball starts in bottom of squat breaking parallel. You cannot pick ball up and throw for first rep
  • BREATHE

Execution and Transitions

  • have your judge clear your screen every round. don’t waste time sitting there waiting for your screen to reset
  • control the ball back down to the ground so it doesn’t roll everywhere. if it does, have your judge move it back to your station/area. if you are in a heat in close quarters this will be especially important
  • Keep them smooth. Practice moving from the rower your wall ball before you start

Heats

Below is the tentative heat schedule we will be working off of. As you can see, it is preferential if we have athletes arriving every 30 minutes vs on the hour. We are recommending arriving 15 minutes earlier than the time you wish to workout and budget to stay after to judge the heat following yours. We need everyone to help with judging! The first two heats of the day will arrive at the same time and judge each other.

HeatWarm UpWorkoutHeat
Heat 18:00 – 8:208:20 – 8:35Heat 2
Heat 28:00 – 8:208:40 – 8:55Heat 1
Heat 38:30 – 8:559:00 – 9:15Heat 1&2
Heat 48:55 – 9:159:20 – 9:35Heat 3
Heat 59:10 – 9:359:40 – 9:55Heat 4
Heat 69:30 – 9:5510:00 – 10:15Heat 5
Heat 79:50 – 10:1510:20 – 10:35Heat 6
Heat 810:10 – 10:3510:40 – 10:55Heat 7
Heat 910:30 – 10:5511:00 – 11:15Heat 8
Heat 1010:50 – 11:1511:20 – 11:35Heat 9
Heat 1111:10 – 11:3511:40 – 11:55Heat 10

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RF WELLNESS CHALLENGE: WEEK 6

Week 6 – MOVEMENT

Did you know when you’re busy and stressed, working memory and willpower are low?

If you know you have a busy week or weekend head, planning ahead and getting creative can go a long way in keeping you on track. Here are some tips for the busy professional/parent/human.

  • Keep your workout gear nearby: behavioral triggers make exercise more automatic. Keep your workout gear close, your gym bag in your car, within sight!
  • Focus on legs (if possible): your legs require greater muscle recruitment and energy burn
  • No weights or  dumbbells?: Use whatever you can find to add weight to your movements (suitcase, water jugs, odd objects, cans, etc.)
  • STAY POSITIVE: Don’t think of your workout as a chore or punishment! Fitness can be fun! Find a buddy to help keep you accountable. Write down your purpose and “why” for training. Reinforce positivity!

The Challenge

Move for 30 minutes or more at least 5 days a week!

This can be a workout, a long walk or hike with family and friends, etc.

During the holidays it can be difficult to stick to your normal schedule and routine. If you’re traveling or out of town this week you can look up local gyms in the area you will be in and drop in to another gym. If you are short on time or don’t have a gym near you, try one of the below workouts below!

◦ 3 rounds:
Run 1/2 mile
50 air squats

◦ 10 rounds:
10 push-ups
10 sit ups
10 squats

◦ For time: 200 air squats

◦ “Susan” – 5 rounds
Run 200m
10 squats
10 push ups

◦ 3 rounds for time:
Sprint 200m
25 push ups

◦ 3 rounds for time:
10 Handstand push ups
200m run

◦ Tabata – 4 minutes each exercise – 20 seconds work, 10 seconds rest for 8 rounds 
Squats
Push ups

◦ 20 rounds for time:
5 push ups
5 squats
5 sit ups

◦ For time: Walk 100 meters on your hands, even if it is 2 meters at a time.

◦ For time:
10-9-8-7-6-5-4-3-2-1 sets of
sit-ups
100 meter sprint

◦ For time:
“Invisible Fran” – 21-15-9 of:
Air squats
Push ups

◦ Handstand/Headstand:
Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.

◦ 6 rounds for time:
10 push ups
10 air squats
10 sit ups

◦ 5 rounds for time:
3 vertical jumps
3 squats
3 long jumps

◦ 8 rounds for time:
Handstand 30 seconds
10 squats

◦ 10 rounds for time:
10 push-ups
100M dash

◦ 5 rounds, each for time: 400M sprints

◦ 10 rounds, each for time: 100 m dash

◦ For time: Run 1 mile, lunging 30 steps every 1 minute

◦ 5 rounds for time:
Handstand 30 seconds
20 air squats

◦ For time:
10 handstand jackknife to vertical jump
10 handstand jackknife to tuck jump
10 handstand jackknife to straddle jump

◦ 4 rounds, each for time: 25 jumping squats

◦ 4 rounds for time:
10 vertical jumps
10 push ups
10 sit ups

◦ For time: 10 air squats every 1 minute of your 1 mile run

◦ For time: 100 burpies

◦ For time: Run 1 mile

◦ 10 rounds for time:
10 push-ups
10 squats
10 sit ups
10 rounds

◦ 5 rounds for time:
10 vertical jumps
run 400 meters

◦ Handstand: spend a total of 3 minutes in a handstand

◦ For time: 100 air squats

◦ 5 rounds:
Handstand 1 minute
Hold bottom of the squat for 1 minute

◦ 10 rounds, for time:
Sprint 100 meters
Walk 100 meters

◦ For time: 100 push ups

◦ For time:
10-9-8-7-6-5-4-3-2-1
burpees
Sit ups

◦ 3 rounds for time:
50 sit-ups
400 meter run or sprint or walk

◦ 10 rounds for time:
10 walking lunges
10 push-ups

◦ For time: 50 split jumps

◦ 4 rounds for time:
Handstand for 30 seconds or 5 handstand push ups
400 meter run

◦ 10 rounds for time:
10 burpies
100meter sprint

◦ L Sit:
“L” sit off the floor. 10 rounds of 10 seconds
(if you can’t do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead!!!)

◦ 4 rounds for time:
run 400 meters
50 air squats

◦ 10 rounds:
Handstand 30 seconds
Squat hold 30 seconds

◦ 5 rounds for time:
Ten vertical jumps ( jump as high as you can, land and do it again)
10 push-ups

◦ 20 rounds for time:
1 burpee
10 air squats

◦ 3 rounds for time:
Run 1/2 mile
50 air squats

◦ For time: Run 1 mile with 100 air squats at midpoint

◦ 7 round for time:
7 squats
7 burpies

◦ 5 rounds for time:
Burpee to the push up position,
Do 10 push ups
Burpie out

◦ For time: Run 1 mile, plus 50 squats

◦ 10 rounds – 30 seconds each:
Plebs plank
Bottom of squat
Hollow rock hold
Use the transition times as your rest periods…they should be as brief as possible.

◦ 10 rounds – 5 push ups with a 30 second plebs plank (a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.

◦ Handstand practice: 25 tries at free handstands, then a 1 mile run at 80%.

◦ 25 reps for time: Handstand 10 seconds jack-knife to vertical jump

◦ Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure
the hips extend before the arms bend!

◦ 5 rounds, each for time: 50 air squats x 5. Rest equal amounts as it took to do each 50

◦ Run 1 mile and do 10 push-ups every 1 minute

◦ 8 rounds for time:
Sprint 100m
30 squats

◦ 3 rounds, for time:
30 push ups
30 second handstand or Plebs Plank

◦ 10 rounds for time:
10 sit ups
10 burpies

◦ 10 rounds: 
Handstand hold, 30 seconds,
Squat hold 30 seconds

◦ For time:
250 jumping jacks

◦ For time:
100 jumping jacks
75 air squats
50 push ups
25 burpies

◦ 5 rounds:
30 second handstand against a wall
30 second static hold at the bottom of the squat

◦ 5 rounds for time:
10 air squats with eyes closed
open eyes
10 push ups eyes closed

◦ 5 rounds:
Run 1 minute
Squat 1 minute

◦ 5 rounds for time:
10 push-ups
10 hollow rocks
Run 200 meters

◦ Do Tabata Squats with eyes closed

◦ Bottom to bottom Tabata Squats ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)

◦ 4 rounds for time:
20 sit ups with support under the lumbar spine
20 push ups
Run 400m

◦ 8 rounds:
Handstands, 30 second hold
30 second static squat
30 second rest

◦ 10 rounds for time:
Sprint 50 meters
10 push ups

◦ 4 rounds:
50 air squats
rest for 2 minutes between rounds

◦ 3 rounds:
20 tuck jumps
30 second handstands

◦ 3 rounds for time:
400m run/sprint
30 air squats

◦ 3 rounds for time:
20 jumping jacks
20 burpies
20 air squats

◦ Handstand 5x 30 seconds.
Run: 2x 800 meters for time. Do the
handstands first. Rest and recover and do the runs with a rest in
between that is as long as it took you to run your first 800.

◦ 10 rounds: 50 meter sprint

◦ Test yourself on a max set of push ups…tight body chest to the
floor…full extension! If you cannot do “mens style” do your pushups from the knees. After that do 100 air squats for time

◦ Tabata – 4 minutes at each exercise – 20 seconds on 10 second rest for 8 rounds of:
Tuck jumps
Sit ups

◦ 3 rounds for time:
Run 400m
Air squat
30 hand stand
30 seconds

◦ 5 rounds for time:
30 second handstand
60 second squat hold ( at the bottom of the squat)

◦ 3 rounds for time:
Run 200 meters
50 squats

◦ 3 rounds for time:
20 Air squats
20 Burpies
20 Push-Ups

◦ For time:
10-9-8-7-6-5-4-3-2-1
Air squat
Push up

◦ 5 rounds for time:
100M dash
10 air squats
Rest 2 minutes between rounds

◦ For time:
1 mile run
20 lunges at every minute

◦ 5 rounds:
run 200 meters
20 air squats

◦ 20 rounds:
1 burpee
10 air squats

◦ 21-15-9:
Push ups
Hollow rocks
Jump squats

◦ For time:
50 push ups
50 squats
50 hollow rocks

◦ For time:
10-9-8-7-6-5-4-3-2-1:
push up
jumping squat

◦ 5 rounds for time:
30 second handstand
30 air squats

◦ 5 rounds for time:
run 800 meters
30 squats
30 push-ups

◦ 5 rounds for time:
10 push ups
10 squats
run 200 meters

◦ 10 rounds for time:
10 push ups
10 sit ups
10 squats

◦ 4 rounds for time:
Run 400 meters
20 burpies

◦ For time:
100 air squats
50 push ups
1 mile run

◦ 21-15-9 for time:
Jump squats
Handstand push ups

◦ For time:
100 air squats
1 mile run

◦ 5 rounds for time:
20 squats
20 push-ups
20 sit ups

◦ 21-15-9 for time:
Sit ups
Push ups
Air squats

◦ 10 Minute WOD: Run for 10 minutes stopping to do 20 air squats each minute

◦ 4 rounds for time:
20 pull ups
20 push ups

◦ “PR DAY”:
Pick any two metabolic or gymnastic events and go for a personal record!

◦ 5 rounds for time:
5 handstand push ups
10 burpees

◦ 5 rounds for time – while wearing 15# weight vest:
Run up Hill (230m long, 22m rise, 9 degree incline)
5 push ups
Run down Hill
5 push ups

 

 

 

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2018 July Handstand Challenge: Week 3

Week three is going to be a bit of a de-load. We are two weeks in and you should be feeling more comfortable being upside down and grooving the proper patterns in your skill and accessory work.

We will continue to advance the skill level from previous weeks through isometric holds (straight arm work) and eccentrics (time under tension), but overall volume will decrease slightly to allow compensation as we head into our final week next week.

Congrats to everyone already crushing it! Let’s keep the momentum going!

Week 3

Day 1:
Warm Up: lax ball forearms 1 min/side, 5 slow circles/direction in quadruped (all fours), wrist stretch w/opposite hand (pull back fingers 5/side), rock side to side in plank position 5/side
2 rds – 1 wall walk + 20 sec hold, 3 hs kick ups w/3-5 sec hold + slow negative, 3-5 strict hspu or variation
+
A. Handstand Hold against wall; 20 sec on, 20 sec off x 5 sets or accumulate 1 minute of holds @ your most difficult level (back facing, wall facing, or on parallettes)
B. HS shoulder touches x 14 alternating x 3 sets
-control exercise. Do not go fast. Weight shift is initiated from the shoulders. Rest of the body goes along with the action.
C. 2 sets
20 alternating leg v-ups
25 russian twists/side
30 arch ups

Day 2:
Warm Up: lax ball forearms 1 min/side, 5 slow circles/direction in quadruped (all fours), wrist stretch w/opposite hand (pull back fingers 5/side), rock side to side in plank position 5/side
2 rds – 20 sec crab hold, 10 palms up band pull aparts, 10 prone t’s w/10 sec hold on last rep
+
A1. tall kneeling db strict press no tempo x 10 reps x 3 sets; rest 60 sec
A2. Push up on parallettes x 15-20 reps x 3 sets; rest 60-90 sec – no sagging in midline. Goal is to complete these at a steady consistent pace
B1. V-Ups x 15 reps x 3 sets; rest 30-60 sec
B2. Front Leaning rest on rings x 25-45 sec x 3 sets; rest as needed
This can completed with feet elevated on a box if rings cannot drop to the floor. Focus on external rotation of the rings.

Day 3:
Warm Up: lax ball forearms 1 min/side, 5 slow circles/direction in quadruped (all fours), wrist stretch w/opposite hand (pull back fingers 5/side), rock side to side in plank position 5/side
2 rds – 20 sec crab hold, 10 palms up band pull aparts, 10 prone t’s w/10 sec hold on last rep
+
A. Angled Handstand Hold x 30 sec x 3 sets; rest as needed
-feet up against wall at about 45 degree angle. This is a positional exercise. Work hard to create uniform hollow shape from hands through to feet on wall. Feet together. Knees locked out. Elbows locked.
B. Parallel Bar Strict Dips x 6-12 reps x 3 sets; rest as needed
C. Maltese raises x 10 reps x 3 sets; rest as needed
-lay down on a bench on your back and hold light dumbbells in your hands. Body should be in tight fully extended position. With db close to sides, lower them down past body and push back up to about 45 degree angle. Critical to keep elbows locked out the entire time, so we will be using a light weight here. Starting with 2.5-10lbs will be sufficient. Don’t go above this for your first time. This is to build tendon strength in the elbows slowly.

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Thursday

A1. Back Rack Reverse Lunge x 6-8/leg x 3 sets, Rest 30 seconds
A2. Seated Box Jump x 5 x 3, rest 60 seconds
+
EMOM x 10 minutes
min 1 – 20 sec. kb goblet hold lateral skater squats / leg @ 70/50#
min 2 – TGU x 1/arm @ tough weight
+ (rest as needed)
max L-sit or tuck hold on parallettes x 2 attempts, rest as needed

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Wednesday

A1. Back Squat @23×1 tempo; 65% x3 x3, Rest 60 seconds
A2. SA DB/KB Bent Over Row x 6/side x3 sets, Rest 60 seconds
A3. Strict HSPU x 5-6 x 3 sets, Rest 60 seconds
*scale to negatives or hs holds*
+
For time, 20 Min Cap
800m run
30 Kipping *HSPU
800m run
30 T2B
800m Run

*scale to L-seated kb strict press*

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Tuesday

A. Split Jerk – build to a tough single w/ perfect form here in 4-5 attempts
For less advanced athletes, Power Jerk or Push Press can be done as well.
*anything more than the barbell counts*
B. Snatch RDL @ 43X2 tempo; x3 x4 sets, Rest 60 seconds
+
3 rounds
15 Power Clean @ 95/65#
15 S2O @ 95/65#
15 Bar Facing Burpees
50 Double Unders
-Rest 3 minutes-
*increase intensity each round from 80% up to 100%* for the last round.

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