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CF Track, Day 3, Week 4 of 6, Cycle 4, Phase 2

0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Cardio is Hardio

20:00-35:00 Cardio is Hardio

35:00-45:00 Transition to WOD

45:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Samson Stretch

Inverted Toe Touches

Groin Stretch

Walking Straight Leg Marches

Inchworms

Specific Warm-up

2-3 Rounds

30 seconds easy pace

20 seconds moderate pace

10 seconds hard pace

1 minute rest

Cardio is Hardio

3 Rounds

1 minute Max Calorie Row

4 minutes Rest

FOCUS:

  • The bike was so much fun in this format, so let’s try it with Row! 😁

EQUIPMENT CONSIDERATIONS:

  • This should allow at least 3 people to share one Rower

  • Ski can be an option if needed

WOD Prep

2-3 Rounds

10 Double Unders/Single Unders/Plate Hops

3 Power Snatch

WOD:

EMOM 10

15 Double Unders

1 Power Snatch @115/80

*add 1 Power Snatch Rep each minute

SCORE: Reps (205 if you get all reps every minute)

PACE GOAL: Complete all reps within the minute

FEEL:

  • That escalated quickly 😁

  • Minutes 1-5 will be pretty chill, every minute from 6-10 will be noticeably much more difficult

STRATEGY:

  • Unbroken on Dubs

  • Start with singles on Snatch, in the later rounds you will have to string some together in order to make the time frame

NO BARBELL OPTION:

  • Single KB Sumo Deadlift High Pulls, make sure this is heavy enough to get the stimulus

BEGINNER: Line Hops, 45/35

SCALED: 20 Single Unders or Plate Hops, 95/65

Rx+: 135/95

Comp: 135/95, everything must be unbroken