Mobility/Activation Recommendation: Couch Stretch, 1:30 per side
General Warm Up: Row 300m, 20 Banded Good Mornings, 30 Bottoms Up Press w/ light KB or plate
Specific Warm Up: 2 sets of :15 HS Hold (focus on active shoulders), 5 Strict HSPU negatives (done as singles), 2 sets of 2-5 Strict HSPU (performed fast) – then – 2 sets of 5 KB Swing at workout weight (focus on a quality hip hinge)
Strength (Week 3)
Back Squat: 5 @ 75%, 3 @ 85%, 1+ @ 95% (use your working weight to calculate percentages)
Last set is for max reps. And don’t forget to record your working weight and reps!
5 RFT: 400m Run, 30 Kettlebell Swings (53/35), 10 Strict Handstand Push Ups
This 5 round workout is going to be a good blend of all three CrossFit elements – monostructural, weightlifting, and gymnastics. Each round should not exceed 5 minutes, so scale on all three facets of the workout appropriately. Ideally you are running for 2-2:15 at most, KB swings should never be more than 3 sets in any of the 5 rounds, and you should able to start your HSPU set with at least 5 unbroken reps if you intend to do 10 for each round. Otherwise, scale the total number back, or substitute pike HSPU. The overall time domain is 20 – 25 minutes for the workout.
General Warm Up: 20 A-frame Toe Touches, 20 Box Jumps (step down), 20 Perfect Push Ups, Run 400m, increasing speed
A-frame Toes touch: get into a straight arm plank. Then push your hips up and reach your right arm back to touch your left foot. That’s 1. Alternate sides. Use assistance as needed for the push ups.
Mobility/Activation Recommendation: Pec Smash w/ Single LAX Ball, :90/side
Bench Press: 5-5-5-5-5
No ultrawide grips on the bar. All 5 sets should be challenging and heavy, and you should rest 2-3 minutes between sets. Feel free to work on a clock to keep everything moving (e.g., one set every 3:00 would get this done in 15 minutes).
AMRAP 7 Minutes: 3 Toes to Bar, 3 Burpee Box Jumps (24/20), 6 Toes to Bar, 4 Burpee Box Jumps (24/20), 9 Toes to Bar, 5 Burpee Box Jumps (24/20), 12 Toes to Bar, 6 Burpee Box Jumps (24/20), 15 Toes to Bar, 7 Burpee Box Jumps (24/20), 18 Toes to Bar, 8 Burpee Box Jumps (24/20), 21 Toes to Bar, 9 Burpee Box Jumps (24/20), 24 Toes to Bar, 10 Burpee Box Jumps (24/20), 27 Toes to Bar, 11 Burpee Box Jumps (24/20), 30/12, 33/12, 36/12, etc..
This is a very challenging combination of movements, as the back-to-back hip closing will really cook your midlines and hip flexors. You should be confident that you could go unbroken toes to bar through the round of 9 before breaking it up, otherwise consider climbing by 2s instead of 3s or scaling the movement. Hanging knee raises and regular burpees are excellent scaling options for today.