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 not needed for the WOD
33:00-38:00 Explanation of WOD
38:00-39:00 Transition to WOD Prep
39:00-45:00 WOD Prep
45:00-47:00 Transition to WOD
47:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
5 each way Scorpions
5 each way Iron Crosses
20-30 seconds each side Standing Groin Stretch
20-30 seconds each side Standing Pigeon Stretch
10yd Walking Straight Leg Marches
10yd Walking Hip Openers
10yd High Knees
10yd Butt Kicks
20 Air Squats
—then—
2 Rounds
10 Empty Barbell Back Squats
5 Squat Jumps
MANAGEMENT/FOCUS:
Good full body mobility then getting the legs and core primed for the back squats
Specific Warm-up
5 Back Squats @40%
4 Back Squats @50%
3 Back Squats @55%
2 Back Squats @60%
1 Back Squat @65%
MANAGEMENT/FOCUS:
Recommend doing a warm-up set every 1:30, this will be plenty of time for people to share barbells/racks and change weight
Strength
Back Squat 5-rep max
FOCUS:
We did a lot of higher rep work, then last week went a bit lower and heavier, should be ready to rock for this 5-rep max, LET’S GOOOOO!
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
EMOM 5: 1-2 reps to build to around 75%, then every 2 minutes for the remaining 10 minutes
Attempts 1 and 2 should be heavyish but 100% confident you will make, then it’s time to FAFO for the last three attempts
NO BARBELL OPTION:
Single DB Box Step-ups 6x2 (1 each leg)
Reps decreased, increase the weight, do a set every 2:30
Find a box height that puts your leg at about 90 degrees when your foot is on the box, if needed you can put a bumper plate in front of the box to stand on, this “lowers” the box height.
Focus on driving only off of your foot that is on the box, stay tall, do all 6 on one leg then the other
WOD Prep
3 Rounds
10 Jumping Box Get Overs @24/20” + 5 Unbroken Power Cleans @light weight
8 Jumping Box Get Overs @24/20” + 4 Unbroken Power Cleans @moderate weight
6 Jumping Box Get Overs @24/20” + 3 Unbroken Power Cleans @heavyish weight
MANAGEMENT:
Recommend doing a warm-up round every 2:00
WOD
For Time
30 Jumping Box Get Overs @24/20”
15 Unbroken Power Cleans @135/95
25 Jumping Box Get Overs @24/20”
12 Unbroken Power Cleans @155/105
20 Jumping Box Get Overs @24/20”
9 Unbroken Power Cleans @165/115
SCORE: Time
GOAL: 6:00-8:00
PACE: Push and Pray: send it and see what happens
FOCUS/STRATEGY:
Jumping Box Get-overs: steady pace, breath and move
Unbroken Power Cleans: take an extra bit of rest before you start so you know you can stay unbroken, you can rest in the front rack or holding the barbell in your hands but you must touch n’ go off the ground, if you break then it is a scaled score
NO BARBELL OPTION:
KB Sumo Deadlift High Pulls @53/35, 70/53, 88/62
BEGINNER: Bench Jump Overs, 75/55, 95/65, 115/80
SCALED: 20/16”, 115/80, 135/95, 155/105
Rx+: 155/105, 165/115, 185/125
Comp: 30/24”, 165/115, 185/125, 205/145