0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-15:00 Specific Warm-up
15:00-35:00 Strength
35:00-37:00 Put away any plates not needed for the WOD
37:00-40:00 Explanation of WOD
40:00-42:00 Transition to WOD Prep
42:00-48:00 WOD Prep
48:00-50:00 Transition to WOD
50:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
20-30 seconds Standing Hamstring Stretch
20-30 seconds each side Standing Groin Stretch
20-30 seconds each side Standing Quad Stretch
20-30 seconds each side Banded Front Rack Stretch
20-30 seconds each side Banded Lat Stretch
10 Banded Good Morning
10yd Walking Hip Openers
10yd Lunges
—then—
3 Rounds
5 Muscle Cleans
5 Front Squats
MANAGEMENT/FOCUS:
Getting the barbells out here will make the transition faster to the Specific Warm-up
Specific Warm-up
Round 1: 3 Hang Power Cleans + 3 Squat Cleans @40% of Power Clean
Round 2: 2 Hang Power Cleans + 2 Squat Cleans @50% of Power Clean
Round 3: 1 Hang Power Clean + 1 Squat Clean @60% of Power Clean
MANAGEMENT/FOCUS:
Recommend doing a round every 2:00
Good time to help them dial in their technique
Strength
Hang Power Cleans 3x3 (connected) @60-65% of Power Clean Max
Squat Cleans 3x3 (as singles) @70% of Squat Clean Max
Build to Heavy Complex: Hang Power Clean + Squat Clean
FOCUS:
Around 60-65% is a good starting weight to begin building from
Hang Power Clean: if you can bring it from the front rack and bounce off your upper thigh right into the net rep that would be ideal, but if you need to bring it down to your thighs and regroup before going then do that…these are connected
Squat Clean: chest up, good hip pop and drop, stand to full hip extension…these are singles
OPEN TIME OPTION:
20 minutes
CONTROLLED TIME OPTION:
Every 2 minutes for 6 minutes for each of the Hang Power Cleans and Squat Cleans (12 minutes total), this leaves 8 minutes to build to a heavy complex
NO BARBELL OPTION:
Alt. EMOM 20: M1: 8 Double DB Rows, M2: 8 Double DB Squats
WOD Prep
10 Squats @95/65
8 Squats @ 115/80
6 Squats @135/95
MANAGEMENT/FOCUS:
Recommend doing a round every 2 minutes
Great time to help them get their minds right
WOD
“Bring Sally Up” (SONG WITH TIMER)
Back Squats @135/95
SCORE: Completion
GOAL: Survive
PACE: Mindset…shutting off your mind and just doing what the song says
FOCUS/STRATEGY:
If you have not done this, here is how it goes…every time it says bring sally up you stand up, every time it says bring sally down you go down to full depth…there are some parts where it pauses while you are down…if you are not familiar then listen to the song before
It’s all about how you present this…this is a great workout for mental toughness and shared suffering, buy into it, have some fun…this is one that I will always remember, little bit of what CrossFit is all about
The first time I did this 15 years ago, we had a group of about 20 in a circle all with barbells on our backs and just suffered together, some finished every rep, some didn’t, but we all did it together
Gym owner in me, says be mindful of someone dropping a barbell about behind them and who could be behind them…or have those less experienced take it out of rack so they can put it back on the rack if needed
This should be very tough and awesome at the same time
NO BARBELL OPTION:
Goblet Squats or Air Squats depending on your level
BEGINNER: No Barbell Option
SCALED: 95/65
*if you are leveling up, you better be able to do every single rep…every single one 😁
Rx+: 155/105
Comp: 185/125