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 Barbells and Plates, get out Boxes
33:00-39:00 Explanation of WOD Prep and WOD
39:00-40:00 Transition to WOD Prep
40:00-46:00 WOD Prep
46:00-47:00 Transition to WOD
47:00-56:00 WOD
56:00-60:00 Cool-down
General Warm-up
1 Round
5 each way Lying Knees together side to side
20-30 seconds on all fours wrist mobility
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
10yd Walking Hip Openers
10yd Alternating Groin Stretch
10 Infant squats
—then—
2 Rounds
10 Front Squats @empty barbell
20 Scissor Kicks
MANAGEMENT/FOCUS:
Getting the barbells out for the second part will help the transition into the Specific Warm-up, Scissor Kicks will get the core primed for heavy Front Squats
Specific Warm-up
Round 1: 8 Front Squats @40%
Round 2: 6 Front Squats @50%
Round 3: 4 Front Squats @60%
Round 4: 2 Front Squats @70%
MANAGEMENT/FOCUS:
I would do a warm-up round every 1:30
This is a great time to help them with their technique, the time frame is quick but it will help get the body temp up and ready for heavy doubles
Strength
Front Squat 1-rep Max
FOCUS:
A lot of hard work and heavy lifting over the past 5 weeks, time to get your mind right and crush those PRs!! Let’s goooooooooooo! 💪
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
I would spend the first 6 minutes continuing to build up with singles, then go every 3 minutes for the remaining 9 minutes (3 attempts) for you 1-rep Max
Between the Specific Warm-up and the allotted time frame in this section, that is 21 minutes, plenty of time for even the heaviest lifters to reach a true max
NO BARBELL OPTION:
KB Goblet Squats 5-rep Max
use two KBs if you can
WOD Prep
3 Rounds
3 Burpee Box Step-overs
6 Pull-ups
MANAGEMENT/FOCUS:
Great time to help members with stringing Pull-ups together, recommend doing a round every 2:00
WOD
AMRAP 9
9 Burpee Box Step-overs
18 Pull-ups
SCORE: Rounds + Reps
GOAL: 7:00-9:00
PACE: Calculated…the higher rep Pull-ups will be the limiting factor
FOCUS/STRATEGY:
Burpee Box Step-overs: just like it sounds, do a burpee then step up, get both feet on top of the Box, then step off the other side…slow and steady, breath and move
Pull-ups: we have been building these over this cycle, go for big sets…use the Murph Mentality scaled option if needed
Box Clear Overs (Rx+ and Comp): burpee then jump completely over the box to the other side
MURPH MENTALITY: (scaled option)
3 Burpee Box Step-overs, 6 Pull-ups
BEGINNER: Ring Rows or KB Upright Rows
SCALED: Banded Pull-ups or KB Upright Rows
Rx+: Burpee Box Clear Overs @24/20”, Chest to Bar Pull-ups
Comp: Burpee Box Clear Overs @24/20”, 6 Bar Muscle-ups