What’s a CrossFit Games athlete doing during “shelter in place”? – Legion Strength & Conditioning

What’s a CrossFit Games athlete doing during “shelter in place”?

All across the world, athletes are moving their training from the gym to spare bedrooms, awkward spaces in living rooms, and garages.

We’re trying to make do with a grab bag of oddball equipment choices.

We no longer have Speal bars, bike ergs, assault runners, and pairs of dumbbells of any weight we want.

Instead, we have a few random jumpstretch bands, some mismatched dumbbells, and – if we’re lucky – a janky Airdyne or maybe a Concept2 erg.

Many folks are stressed out about losing their gains if they can’t squat heavy or work on their muscle-ups. But, what about the athletes who are competing at the highest level?

With Sanctional schedules up in the air and a real possibility that the 2020 CrossFit Games will be delayed, moved online or canceled outright, how are CrossFit Games qualifying athletes training when their normal routines are disrupted?

Many athletes have home gyms that are tricked out with all of the latest gear. But, for athletes who are located in large, urban environments, they’re doing the best that they can with what they have available.

MaryKay Dreisilker qualified for the 2020 CrossFit Games with a 35th place finish in the Open. The 2020 Games will be her first CrossFit Games appearance.

She lives in downtown Chicago, and Illinois has been under a shelter in place order since March 21st.

How has MK been working on her fitness in her apartment with a limited equipment selection?

Her priorities for training are:
Running
•Leg strength and muscle endurance
•Grinder workouts and odd objects
•As much maintenance as possible

Here’s a sample week of her “at home” training.

Monday
AM
A. 4 Rounds:
5 Kneeling Jumps
-Rest :60
8 Rear Foot Elevated Split Squats (each leg) – tempo 11X1 (DBs in front rack)
-Rest 2:00

B. 8 Rounds:
1 Stair Climb w/ Sandbag
15 Sandbag Squats @ 100lbs
1 Stair Descent w/ Sandbag
-Rest 1:30
•For the sandbag carry you can hold the sandbag up on your shoulder.
•Target a pace slightly above regular walking pace. You don’t have to be running up the stairs but try to push it as much as you can.
•Your legs can recover tomorrow

C. Accumulate 15 KB Half Turkish Get Ups (each side)
•Alternate and rest as needed for perfect form. You can use a DB if your KB isn’t tough enough. Half TGU gets you to the hip bridge position before returning to the start

PM
3 Rounds:
1.5 Mile @ 9:00-9:15 pace
-Rest 4:00
•The goal is to keep your pace within :15 across all 3 rounds. The ideal would be setting up with a 0.5 mile loop to help with pacing
•During the rest time try to move around a little and stay loose

Tuesday
A. 3 Rounds:
6 KB Power Rows (Each side)
-Rest :60
6-8 DB Tate Press – tempo 20X0
-Rest 2:00

B. OTM 16:
Min 1: 10 Strict HSPU
Min 2: 12-15 Rower Pikes
•Move perfectly for the pikes, focus on the control.
•Unbroken set on the SHSPU, lower the reps if needed but you should be fine there

C. 15 min AMRAP @ 85-90%:
3 KB Clean + Jerks @ 70lbs (left)
12 Burpees
3 KB Clean + Jerks @ 70lbs (right)
12 Push Ups
•You can take the clean from the ground each rep if you want, also fine from the hang.
•Ideally stick to a push jerks for the overhead, split if you need to be focus on an aggressive punch to keep the weight stable.

D. 3 Rounds not for time:
20 Banded Tricep Extensions
20 Banded Bicep Curls
20 Band Pull Aparts
-Rest as needed, chase the pump

Wednesday
AM
A. Goblet Squats
4 x 12 – tempo 31X1
•Target using the 70lb KB, tempo takes priority so lower the weight if needed

B. Every 3:00 for 6 Rounds @ 90%:
9 DB Devil Press @ 2 x 35lbs
45 Double Unders
•Focus is speed today – fast cycle time on the devil press, smooth on the DU.
•You should earn a decent amount of rest in each round so don’t be afraid to push

C. 2 Rounds not for time:
15 Weighted Sit Ups @ 50lbs 1:00 Anti Rotational Plank
5 KB/DB Windmills (each side)
-Rest as needed between movements

PM
Warm up:
400m @ 50%
50m High Knees + 50m Heel Kicks
50m Lateral Shuffle (25m each side)
200m @ 60%
50m High Skips
20m Walking Lunge + 20m Reverse Walking Lunge
Into
100m – 50m @ 70%, 50m @ 80% Rest 1:00
100m – 50m @ 80%, 50m @ 90%
+
3 Rounds:
50m @ 95%
200m Walking Recovery
-Rest 3:00
3 Rounds:
75m @ 95%
200m Walking Recovery
-Rest 3:00
3 Rounds:
100m @ 90-95%
200m Walking Recovery
•Obviously the emphasis is on speed here. Make sure the warm up is enough to get you moving well, add a few banded drills in for glutes and hamstrings if needed as you don’t need to be blowing a hamstring here.

Thursday
30:00 row @ 80%
-10:00 Walking Recovery
15:00 row @ 85%
•Focus for today, consistency. I don’t really mind what your pace is for the 30 mins, around 2:05-2:08 is maybe about right, but I want you to hold the same pace all the way through. On the second part push an extra :02-:03 quicker

Friday
A. 3 Rounds:
8 Single Arm KB/DB Z Press (Each side) – tempo 21X2
-Rest :60
8 Dbl DB Bent Over Rows – tempo 30X0
-Rest 2:00
•Tempo takes priority on both movements

B. 4 Rounds:
5 Strict Pull Ups
Max Unbroken Strict Chest to Bar Pull Ups
-Rest 2:00
•This is 1 unbroken set, hit the first 5 as regular, then as many as you can CTB – the set is over when you fail to make contact with the bar

C. 2 Rounds For Time @ 85-90%:
50 Ball Slams @ 40lbs
40 DB Hang Squat Cleans @ 2 x 35lbs
30 Alt DB Squat Snatch @ 35lbs
•I don’t mind about the power on the slams, just make sure you hit full extensions for each rep.
•HSC should be at least sets of 10, realistically 2-3 sets.
•Get in the groove for the snatches, as they get more comfortable work on getting to the bottom position faster

D. 3 Rounds not for time:
15 Scap Push Ups
1:00 Side Plank (Each side)
-Rest as needed between movements and rounds

Saturday
AM
A. 4 Rounds:
10 Single Leg DB RDLs (Each side) – tempo 2111
-Rest :60
12 KB Suitcase Deadlifts (each side) @ 70lbs
-Rest 2:00

B. 18 min AMRAP @ 85-90%:
15 Russian KB Swings @ 70lbs
1 Stair Climb (3-step jumps)
1 Bear Crawl Stair Descent
•I feel like I should apologize for this one but I think you might enjoy it anyway.
•Swings unbroken with fast hips. On the stairs, jumping ideally 3 steps at a time (2-footed jumps) but depending on the height 2 might be more realistic.
•For the bear crawl you just get back down to the bottom in a bear crawl. Expect your shoulders to blow up a little here. You’re welcome.

C. Accumulate:
50 Banded Clamshells (each side)
Break up and switch as needed

PM
2 Rounds:
400m run @ 1:45
-Rest 1:00
400m run @ 1:40
-Rest 2:00
400m run @ 1:40
-Rest 1:00
400m run @ 1:35
-Rest 6:00 between rounds.
•Consistency is king. Hit those times, take the time to focus on technique today, open your stride and breathe

Leave a Reply

Your email address will not be published. Required fields are marked *