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
Kneeling Hip Flexor Stretch
Infant Squats
Specific Warm-up
10,8,6 Back Squats @40,50,60%
10 Lying Leg Raises in between each warm-up set
Strength
Back Squat: 6 total sets
3,2,1 @75, 77, 80%
3,2,1 @80, 82, 85%
FOCUS:
Percentages are submaximal, meaning below what %s could be done for these rep ranges
This is done on purpose, it provides a heavy weight but allows for solid, depth, technique and speed on the way back up
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Every 2:30 fro 15 minutes
NO BARBELL OPTION:
Single DB Front Rack Box Step-ups 6x10 (5 each leg)
Work/Rest Ratio: Every 2:30 for 15 minutes
Reps dropped from last week, try to increase weight
WOD Prep
2-3 Rounds
3 Power Snatch
6 Pull-ups
12 Double Unders/Single Unders/Plate Hops
WOD:
6 Rounds For Time
5 Power Snatch @115/80
10 Pull-ups
20 Double Unders
SCORE: Time
PACE GOAL: 8:00-10:00
FEEL:
Push and Pray
Grip and Lung Burner
STRATEGY:
Quick singles on Snatch to save your grip
Try to stay unbroken on Pull-ups and Dubs
NO BARBELL OPTION:
6 Alt. DB Snatch…go heavy, the reps are low
BEGINNER: 6 Alt. DB Snatch, 12 Ring Rows, 24 Line Hops
SCALED: 95/65, Jumping/Banded Pull-ups or Barbell Bent Over Rows, Single Unders or Plate Hops for 30 reps
Rx+: 135/95, Chest to Bar
Comp: 155/105, Chest to Bar