6.5.15 Training Sessions (4), Go Primal Games Workout 1

General Preparation
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
15m Lunge + Quad Stretch Combo, the slower the better
2×5 Wall Squats
3×10 Goblet Squats @ 40, 50, 60
2×5 Jump Squats 
2×5 Band Tears
2×10 Dislocates
2×5 Burpee
3×3 Pull-ups
Then:
Mobility:
T-Spine
Bretzel Stretch
Then:
I.W.T.
Phase I
12x Sandbag Thrusters +
90s Hard Row, Ski, Airdyne +
2:00 Rest
3 sets
Rest 5 minutes after final round
Then:
Phase II
12x (6 each) KB Rack Box Step-ups +
90s Hard Row, Ski, Airdyne +
2:00 minutes rest
3 sets
Rest 5:00 minutes after 3rd set
Then:
Phase III
8x Pull-up +
8x DB Push Press +
8x Burpees
30m KB Farmer’s Carry, AHAP
3-4 rounds
Then:
Cool Down
 
 
Strength
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
15m Lunge + Quad Stretch Combo, the slower the better
2×5 Wall Squats
3×10 Goblet Squats @ 40, 50, 60
2×5 Jump Squats 
2×5 Band Tears
2×10 Dislocates
2×5 Burpee
3×3 Pull-ups
Then:
Mobility:
T-Spine
Bretzel Stretch
Then:
Go Primal Games Workout #1
5 Rope Climb “buy in” @ 12′ 
3-6-9-12-15-18, etc.
Front Squat @ 135/95# + Burpee/Bar Hops
6 minute AMRAP
Then:
Cool Down
 
 
Competitive Fitness
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
15m Lunge + Quad Stretch Combo, the slower the better
2×5 Wall Squats
3×10 Goblet Squats @ 40, 50, 60
2×5 Jump Squats 
2×5 Band Tears
2×10 Dislocates
2×5 Burpee
3×3 Pull-ups
Then:
Mobility:
T-Spine
Bretzel Stretch
Then:
Workout:
Work up to a semi-heavy Power Clean + Full Clean
Then, with that weight
Power Clean + Full Clean EMOM – 10 minutes
Rest fully
Then:
Go Primal Games Workout #1
5 Rope Climb “buy in” @ 12′ 
3-6-9-12-15-18, etc.
Front Squat @ 135/95# + Burpee/Bar Hops
6 minute AMRAP
Then:
Cool Down
 
 
CrossFit Games Prep
2x (1-5) Bar Muscle-up Ladder
Then:
Set a clock for 1:00.
Perform 7x Clean and Jerk @ 135. In the remaining time do M.E. Double Unders
Rest 1:00, 3 sets
Rest 6:00, repeat once
Then:
4 rounds for time
21x Pull-ups +
15m Handstand Walks +
9x Deadlift @ 255#
Then:
Cool Down
 
 
Coach’s Comments
 
“The Spirit of the Games”
 
The first week of the Go Primal Games is in full swing. I have been delighted by all the tremendous efforts on display today. Furthermore, there is a nice influx of new members throwing their hat into the ring. I learn so much about our members during the Games; their mental approach, efficiency under fatigue, strengths, weaknesses, and more. 
 
I think too often we make a big deal out of these competitions. Maybe it’s because we don’t like being exposed. It’s natural. But that’s competition, and it isn’t for everyone. But the real intention behind these Games is to provide a space to practice under fire. Who cares if you flop? It’s likely at some point you will. But that’s the point; that’s the reason we train. To learn, to grow, and to peel away the layers in hopes of discovering what we’re made of. 
 
There are several ways to get better. This path is but one. 
 
 
Photos
Kian chipping away at his Front Squats.

Kian chipping away at his Front Squats.

The aftermath.

The aftermath.

Shoulders. Are. Burning.

Shoulders. Are. Burning.

Working on cycling the barbell. Seven touch and go Clean and Jerks followed by max effort Double Unders. Bob looked fast today.

Working on cycling the barbell. Seven touch and go Clean and Jerks followed by max effort Double Unders. Bob looked fast today.

Lots of pain pics from today's GP Games workout. Amazing efforts all day today.

Lots of pain pics from today’s GP Games workout. Amazing efforts all day. Blaz tangling in the barbell.

Bob stacked.

Bob stacked.

The more tired you get the more important it is to stay tight and clean.

The more tired you get the more important it is to stay tight and clean. By the time the fourth round hit I was pretty smoked.

Bon going unbroken on his final set of nine Daedlifts @ 255#.

Bob going unbroken on his final set of nine Daedlifts @ 255#. I was doing one at a time. That’s why he’s going to the CF Games and I’ll be on the sideline watching.