CrossFit Hard Boiled – CrossFit
To be done before/after class
Ball in back – 2:00 each side
Foam Roll Back – 2:00
Pigeon Pose – 2:00 each side
Banded Hamstring – 2:00 each side
3 rounds, not for time:
3 Spiderman and Reach
5 Russian Baby Makers
6 Wall Squats
At low intensity: 5 Burpee BJO
At moderate intensity: 4 Burpee BJO
At a faster intensity: 3 Burpee BJO
Burpee Box Jump Over (AMRAP – Reps)
AMRAP 2:30: Burpee Box Jump Overs
– Rest 1:00 –
AMRAP 1:30: Burpee Box Jump Overs
– Rest 1:00 –
AMRAP :30: Burpee Box Jump Overs
Following, our first of many “Stamina Builders”. These efforts are designed with two goals in mind:
Build our upper limit stamina in these simple, open movements.
Train the combinations.
We fully recognize that the Open is combinations, and to have a movement “in the arsenal” is only good if we can combine it with others, effectively.
Rx Box is 24″/20″, and these are open-standards (box facing). Step-Overs would not be considered Rx.
This will be a repeatable benchmark in our training cycle. Good to set the baseline today with a pace that we are confident we could not only hold throughout, but speed towards the end. Your aim is to minimize all extra steps in this range of motion.
Metcon (AMRAP – Reps)
Minutes 0-2 – 24 Alternating DB Snatches (50/35)
Minutes 2-4 – 25 Wallballs (20/14)
Minute 4-5 – 1:00 for Max Bar Muscle-Ups/Pull Ups
Minute 5-6 – Rest
Score is amount of reps you do for the bar muscle up/pull up.
Inside “Racehorse”, we will routinely train what will be known as stamina builders.
The purpose of these sets is to train our higher repetition count at each movement, together.
The first part of that sentence relates to how we want to get outside our comfort zone and build the capacity to complete larger sets, even when fatigued. Our aim is to be able to move through these sets aggressively, if not unbroken each time.
The second part of that is that we are doing this in combinations. To build upper limit capacity in a single movement, we would train that movement solo. There is a time and place for that, where some days we target exactly that (such as the burpee BJO earlier today), and other days where we place it specifically in combinations. In the Open, we fully recognize that these types of combinations will show – and we can prepare for it well through such an effort.
Any time remaining after the completion of the DB Snatches and Wallballs is rest.
Metcon (No Measure)
Not for Time:
15 Strict Toes to Bar
30 Kipping Toes to Bar
45 AbMat Sit-Ups
To be done after class.