Bar Complex

Tuesday, August 12

Reminder to get your meat orders in by Friday!  Click HERE for how this works!

Prehab

Theraband Routine
:30 sec Handstand Hold
Gristle/Groiners

Warm up

200m Run, then 2X:
20 Double Unders (50 Singles)
5 Ring Rows
5 Wall Balls
5 Wall Squats
1 Wall Climb

Cool Down

Couch Stretch
Banded Lat Stretch
Down Dog Calf Stretch

Fitness

Strength

Three sets with 60 seconds rest between movements:
Front or Overhead Squats x 8-10 reps
Weighted Pullups x 3-5 reps
Wall Climbs x 3-5 reps
Double-Under Practice x 60 seconds

Notes:   If you cannot perform 3 strict pullups, use a spotter.  The wall climbs should be scaled to allow for continual movement.  Follow the DU progression and practice perfect!

Conditioning

Four rounds for time of:
10 Pull-Ups
15 Wall Ball Shots
200 Meter Run
-15 min cap-

Notes:  More advanced athletes should perform Chest to Bar Pullups

Advanced

Strength

Every minute, on the minute, for 15 minutes:
Power Clean x 2 reps

Notess:  Go as heavy as possible…goal is max weight lifted over the course of the 15 minutes.  Drop the bar after the first rep, these are not touch and go.

Conditioning

“CrossFit Games 2014 – 21-15-9 Complex”
8 Deadlifts (155/115)
7 Cleans
6 Snatches
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts
5 cleans
4 snatches
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts
3 cleans
2 snatches
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups
-20 min cap-

Notes:  The same weight should be used for all three barbell movements.  The cleans and snatches do not have to include a squat.  If you cannot perform bar muscleups yet, ideally perform with a band or a jumping variation.  Otherwise perform twice as many chest to bar pullups

 

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