Day 3 Week 4 of 5 CF Track

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

15:00-20:00 Transition to WOD

20:00-40:00 WOD

45:00-50:00 Transition to Accessory Work

45:00-55:00 Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Pigeon stretch

Iron Crosses

Glute bridges

WOD Prep

2-3 Rounds

5 Toes to Bar

6 Single DB Overhead Lunges (build to WOD weight)

7 AbMat Sit-ups

8 Air Squats

WOD:

5 Rounds For Time:

20 Toes to Bar

20 Single DB Overhead Lunges @50/35

20 AbMat Sit-ups

20 Air Squats

PACE GOAL: 15:00-20:00 (3:00-4:00 per round average)

STRATEGY:

Push to keep the T2B in four sets or less throughout. Round 3 will start to come with some accumulated core fatigue.
Switch hands when needed on the lunges. Try to stay unbroken, but no more than two sets. Round 4 legs will start to feel very heavy.
Steady pace on the sit-ups and air squats.

PARTNER OPTION: 30 reps of each, split reps as needed

BEGINNER: 10/10/20/20 Reps, Lying Straight Leg Raises, Lunges with no weight

SCALED: Hanging Straight Leg Raises, 35/20

Rx+: 70/50

COMP: 100/70, DB Sit-ups, DB Goblet Squats

Accessory Work

4x8 Double DB Reverse Flys

3x10 Double DB Curls

2x Max Reps in 1 minute: Push-ups

FOCUS: