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 you don’t need
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
5 each way Lying Bent Knees Side to Side
5 each way Iron Crosses
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds each side Kneeling Hip Flexor 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
3 Rounds
Round 1: 5 Front Squats @40% + 30 seconds Front Plank
Round 2: 4 Front Squats @50% + 30 seconds Front Plank
Round 3: 3 Front Squats @60% + 30 seconds Front Plank
MANAGEMENT:
Recommend doing a warm-up set every 2:00, the rest will be short with the plate changes and the planks, but it will help get the body temp and heart rate elevated
Strength
Front Squat 1-rep max
FOCUS:
You have put in plenty of work, now its time to beat those PRs!
Chest up, upper arm parallel to the ground, good depth, controlled on the way down, max speed on the way back up
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Use the first 6 minutes to continue to build then every 3 minutes for the final 9 minutes for your three max attempts
The first attempt should be something you are 100% confident you can do
The second attempt should be about 80-90% confident
The third attempt it is time to FAFO
Lastly, unless you have not maxed out in a while, I would not do a previous max again, add a 2.5 or 1.25, might as well try and beat it
NO BARBELL OPTION:
Double KB Front Squats 6x4
Reps decreased from last week and added a second KB, see how heavy you can get with good depth
WOD Prep
2 Pull-ups
2 Burpee to Deadlift @light weight
4 Pull-ups
4 Burpee to Deadlift @moderate weight
6 Pull-ups
6 Burpee to Deadlift @just below WOD weight
MANAGEMENT:
This is a great time to help members more specifically with stringing their pull-ups together and reminders to make sure they are close to the bar and brace their core on the Deadlift
WOD
AMRAP 10
Reps: 2,4,6,8,etc.
Pull-ups
Burpee to Deadlift @185/125
SCORE: Numbered Round + Reps (if you complete the Round of 12 and get 5 pull-ups in the next round then your score is 12+5)
GOAL: through the round of 12
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, this week we get another shot at ascending reps with a slower increase each round, see how long you can stay unbroken then have a plan on how you will continue to break from there
Burpee to Deadlift: just like it sounds, do a Burpee then do a Deadlift, you can face the bar or be parallel to it when doing your burpee…make sure you take an extra second to get close to the bar and brace your core before picking the bar up…slow and steady
NO BARBELL OPTION:
Double KB Deadlift
BEGINNER: 8 Ring Rows, 6 Half Burpees, 4 Deadlift @95/65 or No Barbell Option
SCALED: Banded, 135/95
Rx+: Chest to Bar, 225/155
Comp: Chest to Bar, 275/185