0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Gymnastics
20:00-35:00 Gymnastics
35:00-44:00 Transition to WOD
44:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Banded Lat Stretch
Wall Scap Slides
Forearm stretch
Specific Warm-up
2-3 Rounds
10 scap pull-ups
20 Shoulder Taps
Gymnastics
Every 90 seconds for 15 minutes (10 sets):
*complete both movements within the time frame
Strict Pull-ups 5x3,5x2
Strict Handstand Push-ups 5x3,5x2
FOCUS:
Building strength for these skills
MEMBER SPECIFIC:
Scaling DOWN options for pull-ups: pull-up negatives, snatch grip bent over rows
Scaling DOWN options for HSPU: modified (weight plate under AbMat), barbell strict press
Scaling UP options for pull-ups: weighted
Scaling UP options for HSPU: deficit
WOD Prep
2-3 Rounds
3 Deadlift (build to WOD weight)
30sec Plate Hold
10 Double or Single Unders
WOD:
4 Rounds For Time
10 Deadlift @275/185
100m Double KB Farmer’s Carry @53/35
40 Double Unders
PACE GOAL: 9:00-11:00
STRATEGY:
Try to stay unbroken on the heavyish deadlift, but ultimately whatever will allow you to keep the barbell moving
grip will start to get pretty fatigued in rounds 3 and 4, DBs can also be used if needed because of class size
Big sets on the double unders
BEGINNER: 135/95, 26/18, Line Hops
SCALED: 225/155, 35/26, 50 single unders
GO BEYOND Accessory work (optional)
“Fitness Friday”
3 x 1 minutes of max distance and 2 minutes of rest
Cardio of your choice