0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-15:00 Specific Warm-up
15:00-16:00 Transition to Cardio + Core
16:00-31:00 Cardio + Core
31:00-33:00 Recovery from the Running and Core Work
33:00-38:00 Explanation of WOD and good reminders for Toes to Bar and Box Jump Overs
38:00-39:00 Transition to WOD Prep
39:00-44:00 WOD Prep
44:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
10/10 Leg Swings (front to back/side to side)
10yd Walking Hip Openers
10yd Walking Straight Leg Marches
10yd Lunge and Reach Overhead
10yd Walking Quad Stretch
10yd Alternating Groin Stretch
10yd Alternating Standing Pigeon Stretch
20-30 seconds each side Calf Stretch on Rig
—then—
2 Rounds
10yd High Knees
10yd Butt Kicks
MANAGEMENT:
Get the legs loose and the heart rate and body temp up so they can be ready to push the pace on the run
Specific Warm-up
3 Rounds
100m Run
20 second Front Plank
MANAGEMENT:
Round 1 on the run is easy pace, Round 2 is moderate, Round 3 is hard pace
Cardio + Core
Every 3 minutes for 15 minutes
200m Run
30 seconds Weighted Front Plank
SCORE: Time of RUN ONLY for each round
FOCUS:
Push the pace on the Run
The plank is more for quality, but it is to help learning to breath and brace with a high heart rate so get to it as soon as you can after the run…be sure you at least give yourself a minute rest before the next run…weight plate on your back…keep a very flat back, wrists under shoulders
WEATHER CONSIDERATIONS:
Unless the weather is really bad, try to run outside
We have rowing tomorrow so that would not be a great option
250/200m Ski can work
400m Bike can work, although we had Bike Tuesday
Last resort would be an 80yd Heavy Object Carry inside
WOD Prep
2 Toes to Bar
2 Box Jump Overs
4 Toes to Bar
4 Box Jump Overs
6 Toes to Bar
6 Box Jump Overs
MANAGEMENT:
Great time to help members more specifically on the T2B technique and help people with their efficiency on their Box Jump Over transitions
WOD
8 Rounds For Time
8 Toes to Bar
8 Box Jump Overs @24/20”
SCORE: Time
GOAL: 8:00-10:00
PACE: Zero to 💯 real quick…push the pace
FOCUS/STRATEGY:
Toes to Bar: we had 6 reps last week, moving up to 8, try to stay ubroken or no more than two sets…focus on your rhythm and pulling down with your arms as your toes come up to the bar
Box Jump Overs: remember, you do not have to stand to full hip extension on the box, stay low when you land, pivot off the box to be ready for the next rep…try to focus on landing softly on the box, breath and move
MURPH MENTALITY:
If the jump to 8 is too much and would force you to scale than you can change the reps to 4 Toes to Bar and 4 Box Jump Overs…as always, this is scaled but don’t get concerned with that, if this helps you do actual T2B the entire 8 minutes you will progress faster than scaling to something else
BEGINNER: Lying Leg Raises, 16/12”…find something to jump on even if that is stacking plates…step-ups will not help you get box jumps, jumping will
SCALED: Hanging Straight Leg Raises or Murph Mentality, 20/16”
Rx+: Box Clear Overs @24/20” (jump completely over the box)