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
Wall Scap Slides
Up Dog to Childs Pose
Lying Hamstring Stretch
Lying Quad Stretch
Specific Warm-up
3 Rounds
10 Single DB Strict Press (5 each arm)
10 Single Arm DB Upright Rows (5 each arm)
Strength
Strict Press
10,8,6,4,2 @60% and build as reps decrease
Snatch Grip Bent Over Rows 3x10
FOCUS:
This is the only time we will be higher rep during this cycle, focus on quality reps
Bent Over Rows to balance push/pull ratio for back strength and shoulder health
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
Every 2 minutes for 10 minutes for the Press, Every 1:30 for the Rows
WOD Prep
2-3 Rounds
2 Alt. DB Snatch
6 Sit-ups
10yd DB Front Rack Carry
WOD:
6 Rounds For Time
6 Alt. DB Snatch @70/50
12 AbMat Sit-ups
20yd DB Front Rack Carry @70/50
SCORE: Time
PACE GOAL: 8:00-10:00
FEEL:
Heavy Sprint
Heavier than normal DB, encourage people to challenge themselves. You will never use a heavier weight in a workout if you don’t use a heavier weight in a workout
Midline fatigue will set in for the back half of the workout
STRATEGY:
Switch hands on the ground, this helps with a heavier DB
Drop underneath the weight as it goes overhead
Steady pace on the Sit-ups
Both hands must be on the DB in the front rack position, this will challenge your core strength and breathing under load
BEGINNER: 35/20
SCALED: 50/35
Rx+: 100/70
COMP: Double DB Snatch and Carry @70/50