0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-28:00 Strength
28:00-30:00 Put away any plates not needed
30:00-35:00 Explanation of WOD Prep and WOD
35:00-36:00 Transition to WOD Prep
36:00-42:00 WOD Prep
42:00-43:00 Transition to WOD
43:00-56:00 WOD
56:00-60:00 Cool-down
General Warm-up
1 Round
20-30 seconds each side Standing Quad Stretch
20-30 seconds each side Standing Hamstring Stretch
20-30 seconds each side Standing Groin Stretch
20-30 seconds each side Lying Glute Stretch
5 each way Seated Hip Openers
20-30 seconds each side Kneeling Hip Flexor Stretch
10yd High Knees
10yd Butt Kicks
10 Infant Squats
—then—
10 Front Squats @empty barbell
10 Lying Leg Raises
MANAGEMENT/FOCUS:
Getting the barbells out for the second part will help the transition into the Specific Warm-up
These movements will get the hips, legs and core ready to go
Specific Warm-up
Round 1: 3 Pause Front Squats @40%
Round 2: 2 Pause Front Squats @50%
Round 3: 1 Pause Front Squat + Regular Front Squat @60%
MANAGEMENT/FOCUS:
I would do a warm-up round every 2:00
This is a great time to help them with their technique on the pause and regular front squat
Strength
Complex: 5 sets
Pause Front Squat + Regular Front Squat @75-85% of Front Squat Max
FOCUS:
Another complex today, solid 3 second, dead stop pause at the bottom on the first rep, regular front squat on the second rep
Front Squat: you should always, but especially at the beginning of the cycle, set the tone with your depth and technique
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Every 2:30 for 12:30, the last set will be at the 10:00 mark
NO BARBELL OPTION:
KB Goblet Squats 5x10
reps decreased, increase weight
WOD Prep
Alt. EMOM 6
M1: 30 second Row
M2: 6-10 Toes to Bar
M3: 3-5 Power Snatch
MANAGEMENT/FOCUS:
Great time to help members with their technique and efficiency all movements
Build in weight on Power Snatch
WOD
4 Rounds For Time
20/16 Calorie Row
15 Toes to Bar
10 Power Snatch @95/65
SCORE: Time
GOAL: 11:00-13:00
PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent
FOCUS/STRATEGY:
Row: RPE 7, good push, breath and move…focus on long and strong and pulls
Toes to Bar: going higher rep today, push for big sets, this will help for the “Cardio Gymnastics” Post-test
Power Snatch: lighter weight today, practice doing unbroken reps, all 10 if you can, 5/5 or 4/3/3…good hip pop and drop, keep your chest up as you do the touch n’ go reps
EQUIPMENT CONSIDERATIONS:
You could share a Rower if you have someone do the workout in reverse order, timing should be right
Otherwise Ski would be ideal, possibly Bike
NO BARBELL OPTION:
Alt. DB Snatch
BEGINNER: Lying Leg Raises, 45/35 or No Barbell Option
SCALED: Hanging Straight Leg Raises, 75/55
Rx+: 115/80
Comp: 135/95