0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP:

3 Rounds:

5 x Burpees

5 x Jumping Pull-ups

4 x lengths of shuttle run (down and back two times)

—then—

10 x Thrusters @empty barbell

8 x Thrusters @light weight

6 x Thrusters @moderate weight

4 x Thrusters @heavyish weight

15:00-20:00

Explanation and Set-up for next section

20:00-40:00

3) MetCon:

23.2A:

Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.

23.2B:

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)

General:

Once again this is one is a pretty basic scale and will allow everyone to work for the same amount of time

Strategy:

Burpee Pull-ups: This is the make or break portion of the workout. You have to find a way to consistently move. If you can do a jump to half strict pull-up, then do that as long as you can, if you need to keep then set yourself up slightly behind the bar so you can jump into that kip in one motion. Once you come down force yourself to drop…you will get back up. Drop straight to the floor or step back and up, whatever allows steady movement. When we did these Monday the standard was 6 inches from your fingertips, this is just fingertips below the bar so that should feel better and allow you to stay more consistent.

Shuttles: It is a trap to sprint these early. Think steady pace, a good speed but this is where you have to try to recover as best you can. Touch the ground and immediately get moving in the other direction. As the time goes on your speed may decrease, but keep moving forward.

Thruster: Focus on pushing with your legs because your arms will be smoked. 5 minutes is not a ton of time especially when your heart rate is through the roof. Nothing wrong with taking 30-60 seconds to gather yourself. 3-5 attempts. You can have assistance loading and changing weight. First one should be the heaviest weight that is 100% guaranteed, that gives you a number on the board and you don’t want to miss and have to drop weight. Second weight should still be 80-90% guaranteed. Utilizing a cluster should give you some more momentum coming out of the bottom, but ultimately do whatever you feel most comfortable with. Third weight is where we start to FAFO. Your tie break if you have the same weight as someone is your 23.2A time.