0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-42:00 Transition to WOD
42:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Hip Openers
Kneeling Hip Flexor Stretch
Pigeon Stretch
Scorpions
Lying Quad Stretch
Specific Warm-up
3 Rounds
1 Front Squat + 2 Back Squats
30 seconds Front Plank
Strength
Squat Complex: 5 sets
2 Front Squats + 4 Back Squats @80-85% of Front Squat Max
FOCUS:
Using a complex to get more time under tension and more reps at a heavier weight…meaning it would be very difficult to do 6 Front Squats at these percentages, this is why the back squat is being utilized
Complete the 2 Front Squats, rack the weight, pick it immediately back up for the back squats
OPEN TIME OPTION
12 minutes
CONTROLLED TIME OPTION
Every 2:30 for the five sets, this will have you doing your last set at the 10:00 mark
WOD Prep
3 Rounds
10 Double Unders/Plate Hops/Single Unders
5 No Jump Burpees
WOD:
For Time
200 Double Unders
100 No Jump Burpees (VIDEO)
*break up however you want
SCORE: Time
PACE GOAL: 11:00-13:00
MOVEMENT: No Jump Burpees
You must get full hip extension when standing to complete the no jump burpee
FEEL:
Push and Pray
Move fast, breathe slow
STRATEGY:
Find a strategy that allows you to push the pace and stay consistent throughout
Example: 10 rounds of 20 Dubs and 10 Burpees
BEGINNER: Line Hops, 50 Up Downs
SCALED: Plate Hops or Single Unders
Rx+: must be done straight through