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
33:00-38:00 Explanation of WOD
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
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds Seated Groin Stretch
10 Glute Bridges
5 reps of 5 second Hold Down Dog with Calf Stretch
5 Infant Squats
—then—
2 Rounds
10 Empty Barbell Front Squats
10 Hollow Rocks
MANAGEMENT:
Getting barbells out for the second part of this will speed up the transition into the Specific Warm-up
The Hollow Rocks will not only get the core primed but a good movement when pull-ups are in the WOD
Specific Warm-up
4 Rounds
Round 1: 5 Front Squats @40% + 20 Flutter Kicks
Round 2: 4 Front Squats @50% + 20 Flutter Kicks
Round 3: 3 Front Squats @65%
Round 4: 2 Front Squats @70%
MANAGEMENT:
Recommend doing a warm-up set every 1:30, the rest will be short with the plate changes, but it will help get the body temp and heart rate elevated
If people are sharing a barbell and rack then it will basically be you go, I go throughout this warm-up
Strength
Front Squat Complex: 6x3 @75-85%
FOCUS:
Last week was a 3-rep complex, this week we go to 3 regular front squats
Chest up, upper arm parallel to the ground, good depth, controlled on the way down, full speed back up each rep
You will have plenty of time within the 2:30 for multiple people to go, change plates and for rest
After their last set they can begin putting any plates away that they don’t need
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Every 2:30 for 15 minutes complete a set
NO BARBELL OPTION:
KB Goblet Squats 6x5
Reps decreased from last week, try to increase weight
WOD Prep
3 Pull-ups
3 Box Jumps
4 Pull-ups
4 Box Jumps
5 Pull-ups
5 Box Jumps
MANAGEMENT:
This is a great time to help members more specifically with stringing their pull-ups together
WOD
AMRAP 10
12 Pull-ups
12 Box Jumps @24/20”
SCORE: Rounds + Reps
GOAL: 7 Rounds
PACE: Calculated…how well you hang on to your pull-up sets will be the limiting factor
FOCUS/STRATEGY:
Pull-ups: we have slowly built from 4 to 6 to 8 reps and then last week we had the ascending rep scheme, we bump to 12 this week, be smart early about when to break
Box Jumps: slow and steady, jump, land in the center of the box, stand, step down, repeat…if you have to scale, find a height to jump on even if that is stacking plates…jumping will help you get box jumps, step-ups will not
MURPH MENTALITY OPTION:
If you are not quite ready to bump to 12 then change the reps to 6 of each movement
BEGINNER: Ring Rows, 16/12”
SCALED: Murph Mentality Option or Jumping/Banded Pull-ups, 20/16”
Rx+: Chest to Bar, Box Clear Overs @24/20”
Comp: 5 Bar Muscle-ups, 30/24”