OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep
A) Burgener Warm Up Clean – 3-5 reps at each position
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
Tall Clean – "PULL UNDER"
B) Front Squat Skill Transfer Exercises – 3-5 reps of each movement
No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)
C) 3x High Hang Clean + 3x Hang Clean + 3x Clean
4. Movement Prep/Activation and Increasing Heart Rate – (perform after the Strength)
3 Sets:
1 Minute Row (start easy and build intensity each round)
5-10 inchworms into box step ups
5-10 power clean and jerks (start with empty bar and add weight)
5. Workout Prep
1 Set: (at workout pace)
2 Power Clean and Jerks (at workout weight)
2 Burpee Box Jump Overs (at workout height)
* rest 60 seconds between sets *
How to approach the lifts
Work up to a heavy single. Then work back down (after 10 minutes) to 85-90% of that heavy single and hit for 2 singles.
Try and reach a heavy single in 6-8 working sets (not including light warm up sets).
Record each set as 1 of your scores for load
3-6-9-12-9-6-3
Clean and Jerk (135/95)
Burpee Box Jump Over (24"/20")
3-6-9-12-9-6-3
Power Clean and Jerk (155/105)
Burpee Box Jump
Target Time: 7-8 minutes
Time Cap: 12 minutes
STIMULUS and GOALS
This is a moderate/hard effort stimulus that is simply a grind. It’s a classic crossfit couplet style workout designed to keep you moving fast throughout.
This is a good time to practice smooth transitions between the bar and box.
WORKOUT STRATEGY & FLOW
Clean and jerks: aim to keep the smaller sets touch’n go if you love them. If needed, go quick singles to stay moving fast on larger sets. Pick a pace that you can keep moving at. No long breaks here!
Burpee box jump overs: consistency is key here. Pick a pace that you can keep moving at with no breaks. We recommend quick step up burpees.
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate
8-12 Minutes Moving steadily through:
200m Bike Erg (or Mountain Bike)
1 Half Rope Climb (Go Half way up the rope)
10 shoulder taps in push up plank
5 Push Ups to Downward dog
4. Workout Prep
1 set (at workout pace)
100m bike
1 Rope Climb
3 push ups
2000m bike erg (OR 1 mile mountain bike)
-into-
5 Sets:
1 Rope Climb
10 Push Ups
-into the bike-
Target Time: 40-45 minutes
Time Cap: 50 minutes
STIMULUS and GOALS
Stimulus is moderate intensity. This is a LONG workout that will involve a lot of muscular endurance.
WORKOUT STRATEGY & FLOW
Bike Erg: Moderate pacing here is the goal (70-75% intensity). Don’t come hot and hold a pace you could maintain for 50-60 minutes straight. Control breathing and wind down the last 25-50 to steady the heart rate.
Rope Climb: Jump and go! Aim to finish this rep each round fast to get to the push ups.
Push Ups: These push ups add up! Start with manageable sets and play the long game. Quick sets of 3-5 works over the long haul. Shake out as needed"
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