0:00-10:00 General Warm-up
10:00-18:00 Explanation of WOD Prep and WOD
18:00-20:00 Transition to WOD Prep
20:00-28:00 WOD Prep
28:00-30:00 Transition to WOD
30:00-50:00 WOD
50:00-60:00 Cool-down
General Warm-up
1 Round
5 Iron Crosses each way
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds Seated Groin Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig
15 second Hang From Rig
10yd Walking Hip Openers
10yd Lunge and Rotate
—then—
2 Rounds
10 KB Sumo Deadlift High Pulls
10 Push-ups
MANAGEMENT/FOCUS:
Full body warm-up then some movements to prime the body for the WOD Prep
WOD Prep
Alt. EMOM 8
M1: 3-5 Deadlift
M2: 3-5 Burpee Pull-ups
M3: 6-8 KB Swings
M4: 100m Run
MANAGEMENT/FOCUS:
Great time to help members more specifically on Deadlift and Swings as well as getting them set up on the appropriate height bar for Burpee Pull-ups
WOD
Hero WOD “Rankel”
AMRAP 20
6 Deadlift @225/155
7 Burpee Pull-ups
10 KB Swings @70/53
200m Run
SCORE: Rounds + Reps
GOAL: 38:00-45:00
PACE: Steady Eddy or Betty…find a pace early, breath, move, stay consistent
STORY BEHIND THIS HERO WOD
Dedicated to U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, who was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.
He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.
The “Rankel” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Friday, January 7, 2011 (“110107”).
FOCUS/STRATEGY:
Deadlift: Unbroken, 3s or 2s…stay braced when you string reps together, flex your butt at the top of each rep
Burpee Pull-ups: steady pace, breath and move…the bar height should be about 6” above your standing reach
KB Swings: back in the day when these workouts were released, it did not specify American or Russian Swings, a lot of people would do American, I usually do Russian to limit the overhead volume…I leave this up to you
Run: RPE 6-7, try to breath, catch your breath and get your heart rate back down during the run
WEATHER CONSIDERATIONS:
We have done all the machines this week so I would keep the run, 200yd shuttle inside if needed
BEGINNER: partner if needed, 135/95, Half Burpees, Ring Rows (done separately) 35/26
SCALED: 185/125, fingers touching the bar is a good height, 53/35