7.12.2022
Warm-up
[3:00-12:00]
3 rounds
1:00 bike
30s wall ball front squats
30s wall ball RDLs
30s wall ball push press
30s wall ball sit ups
Specific Prep
[12-18:00]
w/ empty bar:
5 hang muscle clean
5 front squats
5 elbow rotations
5 tall power cleans (from toes)
+
build to working weight in 2-3 sets x 3-5 reps
Weightlifting
[18-30:00]
Hang Power Clean (3 x 8 sets; every 2:00)
keep all sets in 70-80% of your 1RM
Specific Prep
[30-35:00]
Toes to bar: Pull feet down right after contacting the bar, don’t let them just "fall"
5 kip swings
5 straight leg raise
5 toes to bar
wall ball shots: remember to extend hips and jump before you start to push the ball up off your chest
PREP
5 wall ball push press
5 wall ball shots
Metcon
[35-57:00]
Gorr (5 Rounds for reps)
5 rounds (22:00 cap)
**improve times each round
21/18 cal bike
15 wall ball shots (20/14# 10/9')
9 Toes to bar
rest 1:00 between rounds
OPEN (RX+): Same as Fitness today
CC: PUSH/Threshold
Goal time is 15:00-21:00 (including rests)
This workout comes down to transitions and just starting. Aim to get to next movement and just start.
Be smart on Toes to bar, if you need a quick break or two take it and try to save one or 2 good unbroken sets for that last 2 rounds
Gorr (BUILD) (5 Rounds for reps)
5 rounds (22:00 cap)
**improve times each round
18/15 cal bike
15 wall ball shots (14/10# 10/9')
9 Straight leg raise or knees to elbows
rest 1:00 between rounds
Cool Down/Stretch
[55-60:00]
Couch stretch 1:00 per side
Forearm stretch 30/30s
Forearm smash on bar 45/45s
