0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Iron Crosses
Lying Hamstring Stretch
Lying Quad Stretch
Pigeon Stretch
Infant Squats
Specific Warm-up
2-3 Rounds
6 Double KB Front Squats
8 Hollow Rocks
Strength
Front Squat 1-rep max
FOCUS:
Good depth, beat those PRs!!
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
EMOM 7: 1-2 reps to build to around 80-85% of your current max, Every 2 minutes for 8 minutes new max attempt
WOD Prep
2-3 Rounds
8 Alt. DB Snatch
6 Single DB Overhead Squats (3 each arm)
4 Burpees over DB
WOD:
Every 3 minutes for 12 minutes
10 Alt. DB Snatch @50/35
10 Single DB Overhead Squats
10 Burpee over DB
*add 2 reps each round
SCORE: Reps…156 total reps if you complete all rounds
PACE GOAL: 156 reps
*if you cannot get all reps within the time frame, just get as many as you can. You will start back at snatches at the top of each round still
FEEL:
That escalated quickly
10 and 12 should be very manageable, 14 will feel significantly harder, 16 will be very tough to keep moving
STRATEGY:
Start with your weak hand on snatch so that you can go right into the overhead squat on your strong arm side
Split the squats in half
Steady pace on burpees…force yourself to drop, you will get back up
MOBILITY MODIFICATION:
If mobility will severely limit them then go with a single DB front rack squat, DB held by the handle, one head of the DB on your shoulder, other is straight out, cannot tip DB up towards the ceiling
BEGINNER: 25/15, keep 10 reps the whole time
SCALED: 35/20
Rx+: 70/50
Comp: 70/50, add 4 reps each round