0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-14:00 Specific Warm-up
14:00-15:00 Transition to Cardio is Hardio
15:00-25:00 Cardio is Hardio
25:00-31:00 Recovery from the Time Trial
31:00-36:00 Explanation of WOD
36:00-37:00 Transition to WOD Prep
37:00-42:00 WOD Prep
42:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
10/10 Leg Swings (front to back/side to side)
10yd Walking Heel Sweeps
10yd Walking Lunge and Reach Overhead
10yd Walking Pigeon Stretch (ankle on opposite knee)
10yd Alternating Groin Stretch
10yd Straight Leg Marches
10yd Inchworms
—then—
2 Rounds
20 Line Hops
10 Air Squats
MANAGEMENT:
Big focus on making sure the hamstrings and calves are loose and primed for the Time Trial
Specific Warm-up
2 Rounds
10 Russian KB Swings
100m Run
MANAGEMENT:
Round 1 the Run should be easy to moderate pace, Round 2 it should be moderate to hard pace
Cardio is Hardio
1 mile Time Trial
SCORE: Time
FOCUS:
Send it and see what happens 😁
WEATHER CONSIDERATIONS:
With this being somewhat of a Pre-test for Murph we gotta get it in, so unless weather is really terrible, make it happen
If it is just not possible then I would do some more push-ups and balance it out with some type of pulling…like DB or Barbell Rows for about 10-12 minutes (Alt. EMOM 10 or 12…5-6 sets of each movement)
And encourage people to get the mile done on their own time, before or after class on another day or during open gym times
WOD Prep
2 Rounds
30 second KB Front Rack Hold
6 Lying Leg Raises
30 second Plate Overhead Hold
12 Plate Russian Twists
WOD
“Midline Crisis”
AMRAP 12
20yd KB Front Rack Carry @70/53
10 KB Lying Leg Raises
20yd Overhead Plate Carry @35/25
20 Plate Russian Twists
SCORE: Rounds + Reps
GOAL: 5-6 Rounds
PACE: Grindin’ All My Life, always holding some type of weight will make this a steady grind the whole way
FOCUS/STRATEGY:
Use 10yd zones for the carries
Front Rack Carry: just like it sounds, both hands on the KB, must be in the front rack, walk as fast as you want, no running…if you can run, then use a heavier weight 😁
KB Lying Leg Raises: lay on your back, hold the KB with both hands up above your chest, keep your lower back glued to the ground, raise both legs together past 90 degrees, back down and tap your heels
Overhead Carry: arms locked out directly above your head, brace your core (don’t let your lower back arch)
Plate Russian Twists: feet off the ground (I think crossing them helps), get a full rotation so that your chest is facing the direction you rotate, 20 total, 10 each way
MOVEMENT OPTION:
If you have enough heavy sandbags or D-Balls then use those in place of the KB Front Rack Carry, still use the KB for the Leg Raises
BEGINNER: 35/26, 15/10
SCALED: 53/35, 25/15
Rx+: 88/62, 45/35
Comp: 106/70, 45/35