0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-40:00 Strength
40:00-47:00 Transition to WOD
47:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Up Dog to Child’s Pose
Inchworms
Scorpions
Front Rack Stretch
Quad Stretch
Specific Warm-up
3 Rounds
10 DB Push-up to Row (5 each arm on row)
10 DB Goblet Squats
Strength
Work to 6-rep max on Front Squat
Work to a 6-rep max on Bench Press
FOCUS:
6 reps is a range that will allow you to see how well you can cycle heavyish weight for reps
You can use this formula to estimate your 1-rep max on these lifts
Weight used x reps = A
A x 0.0333 = B
B + Weight used = Estimated Max
Example if you did 225 for 6 on Front Squat
225 x 6 = 1,350
1,350 x 0.0333 = 44.955
44.955 + 225 = 269.955 (rounded to 270)
OPEN TIME OPTION
20 minutes
CONTROLLED TIME OPTION
10 minutes for Front Squat
10 minutes for Bench Press
WOD Prep
2 Rounds
10/8 Calories on machine of your choice
40yd Sprint
5 Power Snatch
WOD:
Alt. Every 2 minutes for 8 minutes
M1: 100yd Shuttle Sprint + Max Rep Power Snatch @95/65
M2: Machine of your choice @recovery pace
SCORE: Reps (total power snatch)
PACE GOAL: Shuttle in 45 seconds or less, 20+ Power Snatches each round
FEEL:
Push and Pray…interval style
Starts with Zero to 100 with the shuttle sprint and snatches, It will be tough to get on the machine and get going
Once you are on your machine, it will feel harder than a recovery pace
STRATEGY:
Full send on the sprint, take a breath when you get to your barbell then go for a max unbroken set, every time you pick it up go for a max unbroken set
As mentioned, it will be tough to get on your machine and get moving, but force yourself to just start moving no matter how slow it is
Get off the rower with about 10-15 seconds left so you can be ready for your shuttle
BEGINNER: Alt. DB Snatch @25/15
SCALED: 75/55
Rx+: 115/80
COMP: 135/95
FIT February Day 1
5 Rounds
30 seconds Plate Hops
30 seconds Rest
30 seconds Plate Russian Twists
30 seconds Rest