0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-36:00 Strength
36:00-46:00 Transition to WOD
46:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Lying Hamstring Stretch
Lying Quad Stretch
Scorpions
Up Dog to Down Dog
Infant Squats
Specific Warm-up
2-3 Rounds
10 KB Goblet Squats
20 Scissor Kicks
Strength
Back Squat 1-rep Max
Back Squat Rep Test: Max reps @80% of heaviest 1-rep
FOCUS:
Good depth, good technique, LFT HVY SHT
The max reps should be most likely under 10 reps
OPEN TIME OPTION
16 minutes
CONTROLLED TIME OPTION
12 minutes to establish a 1-rep max, 2 minutes rest/weight change, 2 minutes to do your 1 max rep set
WOD Prep
2-3 Rounds
10 Double Unders/Single Unders/Plate Hops
3 Power Cleans
WOD:
AMRAP 9
24 Double Unders
6 Power Cleans @155/105
SCORE: Rounds + Reps
PACE GOAL: 4-6 Rounds
FEEL:
Cardio weightlifting 🥵💪
STRATEGY:
Unbroken on Dubs
Consistent singles on the Power Cleans
BEGINNER: Line Hops, 75/55 or 95/65
SCALED: Single Unders or Plate Hops, 135/95
Rx+: 185/125
COMP: 205/145