2.16.2022
Warm-up
3:00-17:00]
7:00 AMRAP
10 Russian Baby Makers + Thoracic Rotations
10 "No-Dip" Muscle Cleans
10 Behind the Neck Elbow Punch Throughs
10 Bradford Presses
10 Burpee Broad Jumps
+
5 RDL
5 Hang Power Clean
5 Press
5 Push Press
5 Push Jerk
5 Split Jerk
Specific Prep
17:00-22:00]
BUILD COMPLEX w/ empty bar:
3 Hang Power Cleans + 2 Push Press + 1 Jerk (Split or Push)
FIT/OPEN Complex w/ empty bar:
3 HPC + 2 Push jerk + 1 Split jerk w/ 3s pause at catch
+
build to opening weights
Weightlifting
[22:00-31:00]
Hang Power Clean + Push Jerk + Split Jerk ((w/3s Pause @ Catch) 3.2.1 x Every 90s x 6 Sets )
* All sets @ 60% of Clean and Jerk
* We really want the focus here at 60% to be on speed with the bar, quality movement through each position and being okay with things feeling light and snappy
Hang Power Clean + Push Press + Jerk (3.2.1 Every 90s x 6 sets)
w/ 3s pause at catch of jerk
For BUILD, the jerk can be power jerk or Split jerk
Specific Prep
[31:00-40:00]
Get Benches and DBs set up for WOD
+
1-3 sets to build to workout weight for Bench press as needed
Metcon
[40:00-53:00]
The Bells (5 Rounds for reps)
1:30 AMRAP/1:30 Rest x 5 Sets
15 Dual DB Bench Press 35/25#
8 Burpees
+
Max Double Unders in Remaining Time
Open/RX+: DBs (50/35#) and 10 Burpees
CC: Grind
Goal: 30sec+ Double Unders
SCORING: total double under reps completed each round
The weight for the DB Bench Press needs to be unbroken, otherwise this workout really won’t work other than hitting the Bench and some Burpees. Burpees should be quick and fast. By the 3rd round you should start to notice the press out on the burpees is getting challenged due to the shoulder fatigue in both the Bench and Double Unders.
The Bells (BUILD) (5 Rounds for reps)
1:30 AMRAP/1:30 Rest x 5 Sets
12 Dual DB Bench Press 25/15#
8 Burpees
+
Max Single Unders in Remaining Time
Choose weight on DBs you can go unbroken each round
SCORE is total single unders completed each round
Cool Down/Stretch
53:00-60:00]
10/10 Side Lying Thoracic Rotation
10 Thoracic Extension with Foam Roller
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
Accessory Work
Metcon (4 Rounds for reps)
4 Sets Through
:20sec Ring Dips
:10sec Rest
:20sec Barbell 1 and 1/2 Bicep Curls
:10sec Rest
:20sec Close Grip Bench Press
:10sec Rest
:20sec Tall Kneeling Dual DB Hammer Curls
Extra Open Prep
Front Squat (10:00 quick build to a tough single for the day)
Metcon (6 Rounds for reps)
Rowing intervals:
1000m Row @ 20-24 spm, Damper of 7/6
*Goal is to keep close to 5k pace with this one, even at low stroke rate
REST 3:00
1000m Row @ 24-28 spm, Damper of 7/6
**keep same pace or slightly faster
REST 3:00
1000m Row @ open stroke rate, Damper of 7/6, fastest sustainable pace
REST 3:00
Then
3 Sets x 20/15 Cal Sprint
Rest as needed to hit the same sprint effort you did on the first one.
** I want to use your own gauge of what you think you can do here.
** Damper of choice for these sprints
