8.2.2021
Warm-up
[3:00-13:00]
2 Rounds or 10:00, whatever comes first
1:00 Row (:15sec Arms only, :15sec Arms and Body, :15sec Legs and Body, :15sec Full Stroke)
50ft/50ft Single Arm KB/DB Overhead Carry *light/mod load
10 Scapular Pull-Ups
10 Hollow Rocks
10 Supermans
Specific Prep
13:00-20:00]
5 BTN Push Press
5 BTN Push Jerk
5 OHS @10X1
5 OHS @23X1
+
Build to opening weight
Weightlifting
[20:00-32:00]
Overhead Squat (@23X1; 3 reps Every 2:00 x 6 Sets)
• start @ 60% of OHS, increase by feel to around 70% of 1RM for tough set of 3 reps
• 3s pause in bottom position
Overhead Squat (@2212; 3-5 reps Every 2:00 x 6 Sets)
• keep loads in range that allows for perfect positions. Build only if everything looks and feels great
• 2s pause at bottom and top
• Options for those with limits for OHS are to first try and Single DB OH reverse lunge or same tempo for a front squat
Specific Prep
[32:00-40:00]
5 kip swings + 5 leg raise + 5 Toes to Bar
5 OHS at workout weight
Metcon
[40:00-56:00]
It Was a Good Day (4 Rounds for reps)
3:00 AMRAP + 2:00 Rest x 4 Rounds
12 Toe to Bar
20/16 Cal Row
Max Overhead Squats 95/65# with time remaining
Open/RX+:
15 Toe to Bar
20/16 Cal Row
OHS @ 115/75#
CC: PUSH/THRESHOLD
Goal: 15-20 Overhead Squats each round
Weight for OHS should be on light side and looking for big sets at the end of each interval
Pace rower in that 90% range to be able to get right to barbell
Cool Down/Stretch
[56:00-60:00]
1min Couch Stretch (each side)
1min Prayer Stretch
1min Rig Crossbody Lat Stretch (each side)
1min Scorpion (each side)
2min Saddle Pose
Accessory Work
Metcon (Weight)
3 Sets, For Quality
8/8 Front Rack Step-Ups (24''/20'' box)
10/10 Single Arm Upright Rows
:25-:40sec Tuck Hang
Load: light/moderate
