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CF Track, Day 6, Week 5 of 6, Cycle 3, Phase 2

0:00-8:00 General Warm-up

8:00-15:00 Explanation of WOD Prep and WOD, make sure they understand the format

15:00-17:00 Transition to WOD Prep

17:00-23:00 WOD Prep

23:00-25:00 Transition to WOD

25:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

1 Round

5 Iron Crosses each way

20-30 seconds each side Lying Hamstring Stretch

20-30 seconds each side Lying Glute Stretch

20-30 seconds each side Lying Quad Stretch

5 reps of 5 seconds each Up Dog to Child’s Pose

20-30 seconds each side Lat Stretch on Rig

20-30 seconds each side Arm Across Shoulder Stretch

10yd Lunge and Reach Overhead

10yd Alternating Groin Stretch

—then—

2 Rounds

10 Single DB Push-up to Row (10 total Push-ups, 5 Rows per arm)

20 Lateral Hops over DB

MANAGEMENT/FOCUS:

  • Full body warm-up then some Renegade Rows to prime pulling, pushing and core…along with some hops to get the heart rate and body temp up

WOD Prep

Alt. EMOM 6

M1: 1 Rope Climb + 2 Shoulder to Overhead

M2: 20 second Row + 20 second Russian Twists

MANAGEMENT/FOCUS:

  • Great time to work on Rope Climbs and Shoulder to Overhead

  • 20 seconds Row, 10 second Transition, 20 seconds Twists, 10 second Rest

WOD

Partner 5 Rounds For Time

4 Rope Climbs

12 Shoulder to Overhead @155/105

24/21/18 Calorie Row

48 Plate Russian Twists @25/15

*split reps as needed

SCORE: Time

GOAL: 25:00-30:00

PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently

FOCUS/STRATEGY:

  • Rope Climbs: alternate reps, work on getting your foot clamp up around shoulder height to help with efficiency

  • Shoulder to Overhead: 3s or 6s…this is a heavyish overhead movement, focus on your leg drive for the Push Press or Push Jerk

  • Row: Split (12/12, 12/9, 9/9)…long and strong pulls, find a rhythm with your breathing

  • Russian Twists: 24 each (12 each way)…sit up tall, feet crossed and off the ground, get good full rotations so you are facing the way you are touching the plate to the ground

EQUIPMENT CONSIDERATIONS:

  • Partnering should help with the amount of rowers, use Ski if needed, last case use Bikes

ROPE CLIMB MODIFICATIONS:

  • 4 Turkish Get-ups (one per arm per person)

  • 12 MB Slams per person

  • 12 Lying Leg Raises per person

  • 4-6 Heavy Sandbag Ground to Over Shoulder

NO BARBELL OPTION:

  • Double DB Push Press

BEGINNER: Rope Climb Modifications, 95/65 or No Barbell Option, 10

SCALED: Half or Three Quarter Rope Climbs, 135/95, 15/10

Rx+: 165/115, 35/25

Comp: 185/125, 45/35

Earlier Event: August 14
CF Track, Day 5, Week 5 of 6, Cycle 3, Phase 2