0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Front Rack Stretch
Ankle Mobility
Wall Quad Stretch
Infant Squats
Specific Warm-up
2-3 Rounds
8 Front Squats @empty barbell or very light weight
12 Lying Straight Leg Raises
Strength
Front Squat
2x5 @ 70%, 2x4 @ 75%, 2x3 @ 80%
FOCUS:
Starting this cycle heavy, overall focus for this cycle is improving muscular endurance on this lift to prepare for what is needed in The Open
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Every 2:30 for 15 minutes
WOD Prep
2-3 Rounds
5 Burpees
4 Double DB Lunges
3 Double DB Shoulder to Overhead
2 Chest to Bar Pull-ups
WOD:
AMRAP 12
10 Burpees
8 Double DB Lunges @50/35
6 Double DB Shoulder to Overhead @50/35
4 Chest to Bar Pull-ups
PACE GOAL: 5-7 Rounds
FEEL:
Push and Pray
The time domain from 9-12 is usually the most difficult mentally. It isn’t a full send or sprint, but it is a little below redline and see how long you can hang on :)
STRATEGY:
Steady pace on the Burpees
Forward, backward or walking lunges, goal is to stay unbroken and go right into the S2OH
The low rep pull-up is an opportunity for people to level up to a higher skill, whether that is to do the C2B or to do all chin over bar pull-ups or to do MU, Bar or Ring in a WOD
BEGINNER: Up Downs, No weight on lunges, 25/15, Jumping Pull-ups or Ring Rows
SCALED: 35/20, Banded Pull-ups
Rx+: 70/50, Bar Muscle-ups
COMP: 70/50, Ring Muscle-ups
JACKEDuary Day 1
50 Single DB Curls (25 each arm)
50 Single DB Tricep Kickbacks (25 each arm)