General Warm Up (5-12)
2 rounds:
10 Alternating Step Up
10-15 Single Leg Glute Bridge (each side, :01 pause at top each rep)
10 Ring Row
Specific Warm Up (12-28)
Pullup:
:10 Active Hang + 10 Scap Pulllups + 10 Kips
5 Big Kips (2″ hitch, become weightless)
3x Kip, Kip, Pullup (scale with bands or jumping)
5 Pullups (work on linking together)
Box Jump:
10 Bounding High Jumps (prep calfs)
4 Box Jump (low height)
4 Box Jump (workout height)
Deadlift:
5 Mid shin to middle of knee cap
5 Hip to middle of knee cap
5 Segmented Deadlift (hip to middle knee cap and pause, knee cap to mid shin, then back up, pausing at knee cap on the way up)
5 Normal Speed Deadlift
then… Build to starting load
(28-38)
Deadlift
Every 2:00 x 5 sets (building)
5-5-4-4-3-3
Goal is to build without pre fatiguing the body too much for the work ahead. Focus on building to a heavy final 2×3 and allowing the load you choose for the workout today to feel pretty light in comparison.
RXConditioning (40-57)
For time
21-18-15-12-9-6-3
Pull Up
Box jump (24/20’)
Deadlift (225/155lb.)
Goal: Sub 14
Cap: 17:00
Intermediate: Banded pull up (no jumping today), 20’ or custom box jump height, 185/125lb.
Baseline: Ring Row or inverted row with barbell, low plate jump (jump by all means, only step due to injury. Also consider reduction in jump volume perhaps 7 jumps each round), 55/35lb.
(57-60)
1:00 Calf Smash (each side, KB)
(0-5)
5 weeks from the Crossfit Open, let’s keep the momentum and be the fittest version of you going into it! Regardless of your goals or if you’ll officially sign up, it’s great to have something specific to be training toward throughout the year–this can be one of them. Today we start with some heavy pulls to build strength but really to prime your mechanics and body for the grinder of a workout we start with! The deadlift weight in the conditioning today should be relatively moderate to light. If 225/155lb. seems heavy for you, or a load that you can’t make it to 21 in 2 pretty fast sets if we asked you to, then it’s too heavy. The combo of movements are mixed but have elements of interference tied in. Grip will be challenged during both DL’s and pull ups, and your heart rate will continue to climb during those box jumps. Keep transition time down, it can be a trap once the workout becomes uncomfortable.