Athletes Notes

MOBILITY
Couch Stretch: 1-2 Minutes Each Side
Video

Pec Stretch: 1-2 Minutes
Video

Pike Stretch: 1 Minute
Video

ACTIVATION
8 Minutes For Quality:
5 Push-ups
10 Wall Squats Video
200 Meter Row /200mt run

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Workout Definition

3 Unbroken Complexes:
1 Strict Ring Muscle-up
2 Kipping Ring Muscle-ups
3 Strict Ring Dips

3 Pegboard Ascents

3 Unbroken Complexes:
1 Strict Ring Muscle-up
2 Kipping Ring Muscle-ups
3 Strict Ring Dips

Workout Definition

On the 4:00 x 5 Rounds:
3 Unbroken Sets:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

Repeat From Last Week

Athletes Notes

"Caesar's Palace"
For Time:
30 Back Squats (185/135)
30 Bench Presses (155/105)
30 Deadlifts (225/155)
20 Back Squats (225/155)
20 Bench Presses (185/135)
20 Deadlifts (275/185)
10 Back Squats (275/185)
10 Bench Presses (225/155)
10 Deadliftss (335/215)

KILOS
155/105: 70/48
185/135: 84/61
225/155: 102.5/70
275/185: 124/84
335/215: 152/98

Workout Definition

Not For Time:
50 GHD Sit-ups
50 Rower Pike-ups
50 V-ups

5 kierrosta
6 + 6 pistoolikyykky
3 mittarimatoa + 30 sek pito
30 sek L-sit pito

Rengasvoimaa:

3 x max reps ring pull up
5 x 5 kippi
5 x 10 sek pito dipin yläasennossa + jarrutus ala-asentoon + 10 sek pito

Pistoolikyykkytekniikka
-boxilla
-kumpparilla

• 45 Min of:
Run
200 m @ 60% MHR
200 m @ 70% MHR
200 m @ 80% MHR
200 m @ 90% MHR

Uimakoulu, aktiivi lepopäivä

7:00 Open 20.1
8:00 Snatch 1RM
9:00 Core

16:00 Snatch 1RM
17:00 Voimistelu
18:00 Open 20.1
19:00 Core
20:00 Basic Endurance CrossFit

3-4 Sets:
10/10 Double Kettlebell Front rack deficit step back lunges (Do all 10 reps on one leg then switch). Use a 25 or 45# plate for your deficit.
10 Double Kettlebell Russian Swings
100 ft Double kettlebell overhead carry
You don't have to use the same KB weight for all movements.

3 rounds @ steady pace
12 Prone Cuban Presses
2:00 Assault bike or Run
8 Kang squats
2:00 SkiErg or Row
4 Deck squat to handstand
3 rounds, for quality
20m Duck walk
20 Banded glute bridges
20m Bear crawl
20 Band pull-aparts
20m Monkey crawl

1-2 Rounds
12 Reverse lunges, alt
8 Scapula push-ups
12 Box step ups, alt
8 Scapular pull-ups
4 Strict pull ups
8 Handstand shoulder shrugs
+
Bar MU drills – 2 rounds of:
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip extension)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps
+
Practice your footlock (“1st bite”) on the rope
+
Build to workout weight for DB movements
* Practice a few sets of other movements between sets
+
@ workout weight
10/7 (cal) Air bike
6 Single-arm DB clean and jerks, alt
3 Bar muscle-ups
10/7 (cal) SkiErg
6 DB box step ups
3 Wall-facing HSPU
30 Double-unders
4 Single-arm DB devils presses
1 Rope climb

5 kierrosta
Raaka tempaus + riipusta tempaus kyykkyyn + tempaus kyykkyyn TNG