CF Track, Day 6, Week 1 of 4, Cycle 1, Phase 1

0:00-15:00 General Warm-up

15:00-20:00 Explanation of WOD Prep and key points of WOD

20:00-28:00 WOD Prep

28:00-30:00 Transition to WOD

30:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

10 Banded Pass Througsh

10 Banded Pull Aparts

20-30 seconds each side Banded Lat Stretch

3-5 Reps each Up Dog to Child’s Pose

10yd Samson Stretch

10yd Walking Hip Openers

5 Burpee Broad Jumps

MANAGEMENT:

Take your time, go through on command round by round, great time to converse with members, “shoot the shit” and get prepped for the workout

WOD Prep

3 Rounds

10 Power Snatch (build to WOD weight)

10/8 Calorie Row

10 Toes to Bar

100m Run

WOD

Partner For Time

40-30-20-10 of

Power Snatch 40 @75/55, 30 @95/65, 20@ 115/80, 10@ 135/95

Calorie Row each (women: 32-24-16-8)

Toes to Bar

400m Run

SCORE: Time

GOAL: 21:00-25:00

PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently

FOCUS/STRATEGY:

At the first two weights I would do 5s back and forth and touch n’ go, for the 20 and 10 I would still do 5s back and forth but singles, focus on chest up, keeping the bar close, pull and punch on the Snatch
10/20/10 for the round of 40/32 (8/16/8)…this allows both people to get some rest before the T2B
5s or 10s on 40, 5s or 8/7 on 30, 5s or 10s on 20, 5s on 10 for T2B
100s or 200s on the Run

EQUIPMENT CONSIDERATIONS:

Two Teams could share one rower, one team would do Snatch/Row/T2B/Run, the other would do Snatch/Run/T2B/Row
Ski would be the first modification if you have not already used it
Bike and Run would not be ideal since we had Bike and also run today

WEATHER CONSIDERATIONS:

If weather does not allow for running outside I would do a 200yd heavy carry or 300yd shuttle inside

NO BARBELL OPTION:

BEGINNER: 45/35 for all, Lying Leg Raises

SCALED: 45/35, 75/55, 95/65, 115/80, Hanging Straight Leg Raises

Rx+: 95/65, 115/80, 135/95, 155/105

COMP: 115/80, 135/95, 155/105, 165/115