0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-46:00 Transition to WOD
46:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
15 second Hang on Rig
Lat Stretch on Rig
Calf Stretch
Groin Stretch
Specific Warm-up
2-3 Rounds
6 Single Arm DB Bench Press (3 each arm)
6 Single DB Bent Over Rows (3 each arm)
4 KB Goblet Lateral Lunges (4 each leg)
Strength
Alt. EMOM 15:
10 Single Arm DB Bench Press (5 each arm)
10 Single DB Bent Over Rows (5 each arm)
10 KB Goblet Lateral Lunges (5 each leg)
FOCUS:
Prep for the CF Total tomorrow
WOD Prep
2-3 Rounds
9 Russian KB Swings
18 Double Unders/Plate Hops/Single Unders
WOD:
AMRAP 9
18 Russian KB Swings @53/35
36 Double Unders
PACE GOAL: 7-9 Rounds
FOCUS:
Prep for the CF Total tomorrow
BEGINNER: 26/18, Line Hops
SCALED: 35/26, plate hops on 45# rubber plate would be preferred to better match the jump and heart rate from double unders, can also do 54 single unders
Rx+: 70/53, all reps must be unbroken
GO BEYOND Accessory Work
100 Russian Twists (50 each way)