12.28.2021
Warm-up
[3:00-12:00]
2 Rounds (or 7:00)
1:00 Jump Rope
5/5 Single Leg RDLs
10 Reactive Squat Jumps
10 Banded Face Pulls
10 High Hang Muscle Snatch
Specific Prep
[12:00-20:00]
Time to build to weight for High Hang Power Snatch
Weightlifting
[20:00-30:00]
High Hang Power Snatch (10:00 EMOM x 3 reps; build each round to tough set)
Focus here is on extension and turnover. Drive should come through the hips and butt and we need the bar to stay close with fast feet under the bar. The heavy 3 rep today should be relatively light relative to your 1RM snatch as technical proficiency is the focus.
Specific Prep
[30:00-38:00]
Time to build to Working weight for deadlift
Metcon
38:00-53:00]
Metcon (Weight)
5 Sets, For Load
5 Deadlifts
5 Bar Dips @22X1
REST 2:00 b/s
Open/RX+: Ring Dips @33X1
CC: GRIND
For the deadlifts we should start at 70-75% and increase by feel to a heavy 5 for the day. If athletes are not feeling it, staying in the 70-75% would still create a great stimulus for the day.
We should scale the tempo ring drips today to ring push-ups or banded ring dips in order to keep the stimulus of the day.
Metcon (Weight)
5 Sets, For Load
5 Deadlifts
5 Tempo Push Up @22X1
R: 2:00 b/s
Cool Down/Stretch
[53:00-60:00]
60sec/60sec Scorpion Stretch
60sec/60sec Single Leg Forward Fold
2min Barbell Adductor Stretch
2min Prayer Stretch
Accessory Work
Metcon (Time)
3 Sets. for Quality
10-15 Feet Elevated Parallette Push-Ups
20 Banded Tricep Extensions
10/10 Single Leg Hip Extensions
-Max Effort Hamstring Plank
EXTRA Competitor WOD
Metcon (Time)
4x200m Run @ 90-95%
R: 45sec b/s
2x400m Run @ 85-90%
R: 75sec b/s
800m Run @ 80-85%
R: 2:00
2x400m Run @ 85-90%
R: 75sec b/s
4x200m Run @ 90-95%
R: 45sec b/s
Bench Press (5 x 5; rest 2:00)
Set 1: 5 Reps @ 75%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 75%
Set 4: 5 Reps @ 80%
Set 5: 5 Reps @ 80%
Metcon (Time)
3 Sets
3-2-1 Legless Rope Climbs
8-8-8 Burpee Box Get Overs 48’’/42’’
R: 3:00 b/s
