0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-31:00 Strength
31:00-33:00 Put away any plates not needed, adjust rings if needed
33:00-37:00 Explanation of WOD Prep and WOD
37:00-38:00 Transition to WOD Prep
38:00-42:00 WOD Prep
42:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
5 Iron Crosses each way
5 Scorpions each way
5 each way Seated Hip Openers
20-30 seconds each side Pigeon Stretch
5 reps of 5 seconds each Up Dog to Child’s Pose
20-30 seconds each side Kneeling Hip Flexor Stretch
10yd Walking Straight Leg Marches
10yd Alternating Groin Stretch
10yd Lunge and Reach Overhead
10yd Butt Kicks
—then—
2 Rounds
10 Good Mornings @empty barbell
30 second Front Plank
MANAGEMENT/FOCUS:
Getting the barbells out for the second part will help the transition into the Specific Warm-up
These movements will get the posterior chain and core ready to go
Specific Warm-up
Round 1: 8 Deadlift @40%
Round 2: 6 Deadlift @50%
Round 3: 4 Deadlift @60%
MANAGEMENT/FOCUS:
I would do a warm-up round every 2:00
This is a great time to help them with their technique on Deadlift
Strength
Deadlift 1-Rep Max
FOCUS:
A lot of hard work, you got this! LFT HVY SHT
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Use the first 6 minutes to continue to build, then every 3 minutes for the remaining 9 minutes for your max rep attempts…this will leave a bit of extra time to go for one more attempt if needed
NO BARBELL OPTION:
Double KB Deadlift 3 x max reps in 1 minute, 2 minutes rest in between
WOD Prep
Round 1: 5 Power Cleans + 10 Push-ups
Round 2: 4 Power Cleans + 8 Diamond Push-ups
Round 3: 3 Power Cleans + 6 Ring Dips
MANAGEMENT/FOCUS:
Great time to help members with their technique and efficiency both movements
Build in weight over the 3 Rounds on Power Cleans
Recommend a round every 2:00
WOD
“Elizabeth”
21-15-9 of
Power Cleans
Ring Dips
SCORE: Time
GOAL: 8:00-10:00
PACE: Calculated…ring dips are typically the limiting factor
FOCUS/STRATEGY:
OF NOTE: when the workout was created, it just said cleans…some interpret that as squat cleans, others as power cleans. I’ll leave this up to you. I am going with power cleans just so we don’t have increased leg volume
Power Cleans: quick singles or a great time to work on your touch n’ go reps
Ring Dips: break early as needed to try and keep the ability to do consistent sets
NO BARBELL OPTION:
KB Sumo Deadlift High Pulls
BEGINNER: 75/55 or No Barbell Option, Bench Dips
SCALED: 115/80, Banded Ring Dips or Push-ups (hardest version of a push-up you can do, don’t sandbag this)
Rx+: 155/105, Strict Ring Dips