0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-26:00 Strength
26:00-28:00 Put all extra plates not needed away
28:00-29:00 Rest/Transition
29:00-34:00 Explanation of WOD and good reminders for Squat Cleans and Toes to Bar
34:00-35:00 Transition to WOD Prep
35:00-41:00 WOD Prep
41:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
3-5 Iron Crosses each way
20-30 second each side Standing Hamstring Stretch
20-30 second each side Standing Quad Stretch
20-30 second each side Standing Groin Stretch
10yd Walking Lunge and Reach
10yd Walking Straight Leg Marches
—then—
2 Rounds
30 second Front Plank
10 Empty Barbell RDLs
MANAGEMENT:
Make sure the posterior chain is loose and ready to go, the planks and RDLs will prime the body more specifically for the strength section
Specific Warm-up
3 Rounds
Round 1: 6 Deadlift @40% + 20 Flutter Kicks
Round 2: 4 Deadlift @50% + 20 Flutter Kicks
Round 3: 2 Deadlift @60% + 20 Flutter Kicks
MANAGEMENT:
Recommend doing both movements every 2 minutes, with plate changes it will not be a ton of rest, but this will help the body get warm and heart rate to increase
Strength
Deadlift 5x5 @70-80%
FOCUS:
This will be our lower body lift for this short Open cycle
This is not the time to go for a 5-rep max, stay within the recommended percentages, if you get to 80% I would only do the final set at that weight
These can be singles or touch n’ go, if you do singles pull to the top then lower to the ground before resetting for the next rep
Keep your chest up, core engaged, hips stay below the shoulders as the barbell is coming up, when the barbell gets to the knee think of flexing your butt to get full hip extension at the top
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
Every 2 minutes for 10 minutes complete a set, this should leave around 1:40 of rest
NO BARBELL OPTION:
Double KB Deadlift 5x10
WOD Prep
3 Rounds
Squat Cleans (3 in Round 1, 2 in Round 2, 1 in Round 3, build to WOD weight)
10 Lateral Bar Hops
5 Toes to Bar
WOD
AMRAP 12
5 Squat Cleans @155/105
15 Lateral Bar Hops
15 Toes to Bar
SCORE: Rounds + Reps
GOAL: 4-5 Rounds
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
FOCUS/STRATEGY:
Squat Cleans: chest up, hip pop and drop quickly under the barbell and fire those elbows like guns in a quick draw, stand fully before lowering the barbell for the next rep, recommend slow and steady singles
Lateral Bar Hops: two foot jump and land, focus on quickness, you can land and gather before jumping back over if needed, breath and move
Toes to Bar: as mentioned last week, we have slowly built up on these reps, we have 15 again this week, use the Murph Mentality option if needed
LOGISTICS:
I would line the barbells up in rows so that everyone has their defined space for the Squat Cleans and Lateral Bar Hops
“MURPH MENTALITY” OPTION:
If 15 is still too high and would significantly slow you down then do 5 Squat Cleans, 8 Toes to Bar, 15 Lateral Bar Hops, 7 Toes to Bar
BEGINNER: Front Squats @95/65, Lateral Line Hops, Lying Leg Raises
SCALED: 135/95, Murph Mentality Option and/or Hanging Knee Raises
Rx+: 185/125, 20 Toes to Bar