6.11.2022
Warm-up
[3:00-18:00]
400m jog
+
AMRAP 10:00 at easy pace
10 air squats
5 push ups
10 lateral jumps over your wreck bag
5 ring rows
10 hollow rocks
5 inch worm walk outs
10-20s Handstand hold (against wall) or out in space for HSW'ers
Specific Prep
[18-28:00]
How to Power clean a wreck bag for best Front rack position
PREP
3-4 Wreck Bag Power Cleans
6-8 Wreck bag Front Squats
Options for carrying Wreck bag for run
- On back or slung over one shoulder are best options
Pull Ups
Get that chin over the bar and arms locked out at bottom
PREP
5 kip swings
5 kipping pull ups / CTB
Metcon
[28-50:00]
Rampage (Time)
5 rounds @ 70-75% (22:00 CAP)
15 Wreck Bag Front Squats (50/35#)
12 Pull Ups
400m Wreck Bag Run (50/35#)
50'-40'-30'-20'-10' Bear Crawl (10' sections)
OPEN (RX+): Wreck bag (70/50#) / CTB Pull Ups / Handstand Walk 30'-25'-20'-15'-10' (in 5' sections)
CC: Pacer/Sustain
GOAL: Keep pace and effort consistent across all 5 rounds
Rampage BUILD (Time)
5 rounds @ 70-75%
10 Wreck Bag Front Squats (50/35#)
12 Banded Pull Ups -or- 12 Ring Rows
200m Wreck Bag Run (50/35#)
40'-30'-20'-10' Bear Crawl (10' sections)
Cool Down/Stretch
[55-60:00]
2:00 Foam roll calves
2:00 Foam roll Quads
1:30/1:30 pigeon pose
1:00 childs pose
