0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Iron Crosses
Lying Hamstring Stretch
Lying Quad Stretch
Lying Glute Stretch
Glute Bridges
Infant Squats
Specific Warm-up
2-3 Rounds
10 Empty Barbell Front Squats
30 second Front Plank
Strength
Front Squat
3x3 @75%
3x2 @80%
FOCUS:
We will interchange Front Squat, Back Squat and Squat Cleans to work towards the CrossFit Total…ish. Instead of Back Squat, Deadlift and Strict Press…we will build towards a max on Front Squat, Deadlift and Push Press
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Every 2:30 fro 15 minutes
NO BARBELL OPTION:
Single DB Front Rack Box Step-ups 6x12 (6 each leg)
Work/Rest Ratio: Every 2:30 for 15 minutes
WOD Prep
2-3 Rounds
10/6 Calorie Bike
8 Deadlift
6 Single DB Push Press (3 each arm)
WOD:
For Time
40/25 Calorie Bike
30 Deadlift @185/125
20 Shoulder to Overhead @135/95
SCORE: Time
PACE GOAL: 8:00-10:00
FEEL:
Legs and Lungs on 🔥
Heart rate will elevate and Quads will burn with the bike
Hamstrings and Grip will fatigue on the Deadlift
The leg fatigue and challenge on breathing when the barbell is in the front rack will make the S2OH very tough
STRATEGY:
RPE of 7-8 on the Bike, good pace, but have to have something left to hit big sets on the Deadlift and S2OH
Big sets every time you pick up the barbell for Deadlift and S2OH…get uncomfortable
EQUIPMENT CONSIDERATIONS:
Should be enough time to stagger the start on the Bike so two people could share one Bike
Ski would be the next option, it will make the Deadlift worse in my opinion
Row would be the last option since we have our Pre-test of “The Ghost” on Friday
NO BARBELL OPTION:
Double DB Deadlift @50/35, Single DB S2OH @50/35
BEGINNER: 30/20 Calorie Bike, 30 Deadlift @95/65, 20 Push Press @45/35
SCALED: 155/105, 95/65
Rx+: 205/145, 155/105
Comp: 225/155, 165/115