0:00-8:00 General Warm-up
8:00-10:00 Explanation of Skill Work
10:00-16:00 Skill Work
16:00-28:00 Strength
28:00-30:00 Put away Barbells and Plates, get out KBs
30:00-37:00 Explanation of WOD Prep and WOD
37:00-38:00 Transition to WOD Prep
38:00-42:00 WOD Prep
42:00-44:00 Transition to WOD
44:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
10 Wall Scap Slides
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Straight Arm Across Shoulder Stretch
20-30 seconds each side Pec Stretch on Rig
5 reps of 5 seconds each Up Dog to Child’s Pose
10yd Walking Quad Stretch
10yd Walking High Knee Hugs
10yd Lunge and Rotate
20 Shoulder Taps
—then—
2 Rounds
10 S2OH @empty barbell
10 Bent Over Rows @empty barbell
MANAGEMENT/FOCUS:
The movements in the second section will prime the shoulders and back for the upper body skill and strength work
Skill Work
Double Pause Push Jerk 1x5 @empty barbell or PVC
Overhead Pause Push Jerk 1x5 @empty barbell or PVC
Push Jerk 1x5 @empty barbell or very light weight
MANAGEMENT/FOCUS:
I would do a warm-up round every 2:00, this gives you plenty of coaching time during the 2 minutes and the rest of the time within the 2 minutes before the next movement
Double Pause Push Jerk: dead stop pause in the dip just like we did with the pause push press, then pop and redip under the bar and pause here, then stand, the second pause is very challenging
Overhead Pause Push Jerk: full speed until the redip, pause here, stand
Strength
Push Jerk 5x4
Pull Complex: 5 sets
8 Double DB Bent Over Rows + 4 Double DB Reverse Flys
FOCUS:
Use this week to record your weight and slowly increase through the end of the cycle, error on the light side for today to really focus on technique…we are 5x4 this week, we will go 5x3 next week, then 5x2, then 1-rep max
I would recommend they not string reps together unless they are pretty seasoned with this lift…do a rep, bring it down to the shoulders, reset and then go
Pull Complex: DB in each hand, slight bend in the knee, chest parallel to the ground, pull both DBs to your side, squeeze your shoulder blades, complete all 8 reps, then begin your reverse flys, same positioning, now “flap your wings” and squeeze your shoulder blades, okay to have a slight bend in the elbow
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Alt. Every 1:30 for 12:30, the last set would be at the 10:00 mark: M1: Push Jerk, M2: Pull Complex
This allows people to share equipment and racks
NO BARBELL OPTION:
Double DB Push Jerk 5x4
WOD Prep
Round 1: 8 KB Sumo Deadlift High Pulls + 8 Push-ups
Round 2: 6 KB Sumo Deadlift High Pulls + 6 Tricep Push-ups (narrow hand width)
Round 3: 4 KB Sumo Deadlift High Pulls + 4 Ring Dips
MANAGEMENT/FOCUS:
Great time to help members more specifically with each efficiency SDLHP
Warm-up round every 1:30
WOD
For Time
30 KB Sumo Deadlift High Pulls @53/35
25 Ring Dips
20 KB Sumo Deadlift High Pulls @53/35
15 Ring Dips
10 KB Sumo Deadlift High Pulls @53/35
5 Ring Dips
SCORE: Time
GOAL: 9:00-11:00
PACE: Calculated…muscle fatigue on the Ring Dips will be the limiting factor
FOCUS/STRATEGY:
Same reps on Ring Dips as “Elizabeth”, just a slightly different rep scheme to fit the pattern…higher rep SDLHP in place of the Cleans
KB Sumo Deadlift High Pulls: feet wide, chest up, both hands on one KB, push into the ground, good hip pop and pull with elbows high to finish, go for big sets each time you pick up the KB
Ring Dips: break early in order to stay more consistent, these will be the limiting factor, focus on a full range of motion each rep
MURPH MENTALITY: (scaling option)
This is for those who can do Ring Dips but especially the round of 25 will significantly slow them down then you could do a “break up as needed” format, so it is 60 total KB SDLHP and 45 Ring Dips, break it up as you wish…example 8 Rounds of 5 Ring Dips and 7-8 SDLHP
BEGINNER: 25/15, Bench Dips
SCALED: 35/26, Banded Ring Dips or Same Reps as SDLHP with Bench Dips
Rx+: 70/53
Comp: Strict Ring Dips, 70/53