12.30.2021
Warm-up
[3:00-12:00]
AMRAP 9:00 -or-3 rounds for Quality
10 Crossover Step-Overs
8/8 Single Arm Ring Rows
6 Yoga Push-Ups w/5sec Pause in Down Dog
:30sec Supine Grip Dead-Hang
5 Muscle Snatch
5 Thrusters
Weightlifting
[12:00-25:00]
5:00 EMOM Snatch
2:00 Rest/Transition
5:00 EMOM Thruster
Power Snatch (EMOM 5:00 x 5 reps; building)
Goal for loading is something moderate & heavier than workout weight
Rest 2:00 before starting Part B
Hang Power Snatch (EMOM 5:00 x 5 reps; building by feel)
Goal for loading is something moderate & heavier than workout weight
Rest 2:00 before starting Part B
Thruster (EMOM 5:00 x 3 reps; building )
Goal for loading is something moderate & heavier than workout weight
Specific Prep
[26-32:00]
3/3 box step ups
5 box jumps w/ step down
+
5 kip swings
5 pull ups -or- ring rows
+
5 Push ups w/ 2s pause at top
3 burpees w/ step back and step forward
3 burpees jump back and jump forward
Primer
[32:00-35:00]
1 round at workout pacing and loading
5 Burpees
5 Tng Power Snatch
5 Box Jumps
5 Thrusters
5 Pull-Ups (variant for workout)
Practice quick transitions and get a feel for what feels best to create a strategy to achieve the most reps, for example if snatches feel sluggish and box jumps feel snappy we can plan to take the transition to the box during our snatch minute to give more time at the box.
Metcon
[36:00-53:00]
Hope Fitness (3 Rounds for reps)
3 Rounds
1 minute Burpees
1 minute Power Snatches 75/55#,
1 minute Box Jumps (24/20 in)
1 minute Thrusters 75/55#,
1 minute Pull-Ups
1 minute Rest
CC: PUSH/THRESHOLD
Weight on barbell needs to be light for you and something you are comfortable cycling big sets with
This style workout is something we will tap into more frequently as we build out our open specific pieces. This is a great workout combo and forces pacing along with technical proficiency. Work to keep reps within +/- 2 for each movement.
Hope (3 Rounds for reps)
3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24" / 20"
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest
Hope Build (3 Rounds for reps)
3 Rounds
1 minute Burpees
1 minute Hang Power Snatches 45/35#
1 minute Box Step-Ups (24/20 in)
1 minute Thrusters 45/35#
1 minute Ring Rows
1 minute Rest
Finisher
Metcon (AMRAP - Rounds and Reps)
Finisher [47:00-55:00]
5:00 AMRAP
15 Barbell Bent Rows
10 Muscle Clean and Press
10 Overhead Squats 45/35#
Cool Down/Stretch
[55-60:00]
1:00/1:00 Pigeon Pose
1:30/1:30 Foam Lat Foam Roll
EXTRA Competitor WOD
Squat Snatch (3-3-2-2-1-1-1)
3-3-2-2-1-1-1
Clean and Jerk (3-3-2-2-1-1-1)
3 Reps @ 75% x 2 Sets
2 Reps @ 80% x 2 Sets
1 Rep @ 85% x 3 Sets
R: 75sec b/s
