ROPE CLIMBS - WEAR LONG SONGS!

CROSSFIT:

Complete as many rounds as possible in 20 mins of:
5 Burpees
1 Rope Climb, 15 ft
30 Double Unders

Comp: DUA OK
Performance: 4 GTS (Legs Straight) + 4 Knee Raises = 1 Rope Climb. 90 Singles.
Fitness: 3 GTS (Knees bent OK) + 3 Knee Raises = 1 Rope Climb. 60 Singles.

TRAINING CAMP:

Deadlift 5-5-5

Complete as many rounds as possible in 10 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats

BARBELL AND OLY CLUB:

Starting Strength:

Back Squat 3x5
Same weight all 3 sets. 5lbs heavier than last time

Bench Press 3x5
Same weight all 3 sets - 2.5lbs heavier than last time

Strength Bias:

Overhead Squat 5x5 at 75-80% of 1RM

Bench Press (Speed Sets) 12x3 at 55% 1RM
This is a narrow grip ballistic bench.

Maintenance Bias:

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 101+%

Three sets of:
Tall Jerks x 3 reps

Immediately followed by…

Five sets of:
2 Jerk Dips + Jerk
(Perform two controlled dips as if you were going to jerk, then on the third dip, jerk the bar overhead.)
Rest as needed

Use Jerk Blocks if possible.

SPORT OF FITNESS WOD:

Every 3 minutes, for 24 minutes (8 sets):
Row 250/200 Meters

Note times for every set. The expectation is that you will be giving 100% for every set. It’s ok if you have some drop off later in the workout, but I want to see what our athletes’ recovery looks like after 95+% efforts.

Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Single-Arm DB Row x 10 reps each @ 2111
Rest as needed

MASTERS - MOBILITY:

 

Barbell to IT Band x 60 seconds per side

and then …

Supine Leg Whip x 8 reps per leg (https://www.youtube.com/watch?v=kRSquvZfP0w)
Bird Dogs x 8-10 reps per side
Banded Lateral Walks x 10 reps per side