3.8.2022
Warm-up
[3:00-15:00]
10:00 For Quality
1:00 Cardio Choice
9 Scap Pull-Ups
8/8 Single Leg Cross-Body RDL
7/7 DB Windmill
6/6 SA DB Front Squat
5 Inchworm to Hollow Hold (1sec)
Specific Prep
[15:00-30:00]
Spend 15:00 working on some skill work and progressions
-or-
Guided Practice/Specific Prep:
EMOM 10:00
1: gymnastics practice -or- progression x 3-10 reps
2: thrusters (build each round to last thruster weight in Metcon)
Metcon
[30:00-49:00]
Cat's Cradle (3 Rounds for reps)
3:00 AMRAP
12 Thrusters 75/55#
12 Toes to bar
---5:00 Rest---
3:00 AMRAP
9 Thrusters 95/65#
9 Pull-Ups
---5:00 Rest---
3:00 AMRAP
6 Thrusters 115/75#
6 CTB Pull Ups
OPEN (RX+):
3:00 AMRAP
12 Thrusters 95/65#
12 Toes to bar
---5:00 Rest---
3:00 AMRAP
9 Thrusters 115/75#
9 CTB Pull Ups
---5:00 Rest---
3:00 AMRAP
6 Thrusters 135/95#
6 Bar Muscle Ups
CC: Push/Threshold
Goal: ~2 Rounds/AMRAP
We are working into a combo that could possibly come up this weekend for 22.3. We like seeing some touches on the movements expected, while also ensuring that we have a good amount of time between the workouts.
The focus for this workout is to hit a high cycle rate on Thrusters in the first AMRAP, while also building efficiency on the Pull-Ups.
We will then progressively build and need to slow down the cadence on Thrusters as we progress in each AMRAP. You will also need to know what your plan is a little more going into the Chest to Bar and Bar Muscle-Up rounds, given your level of competency here.
Cat's Cradle (BUILD) (3 Rounds for reps)
AMRAP 3:00
12 Thrusters 45/35#
12 Hang Knee Raises
—5:00 Rest---
AMRAP 3:00
9 Thrusters 75/55#
9 Pull Ups -or- Jumping Pull-Ups/Ring Rows
—5:00 Rest---
AMRAP 3:00
6 Thrusters 95/65#
6 Banded CTB Bar Pull-Ups -or- jumping pull ups
Cool Down/Stretch
[50-60:00]
1 min alt. Scorpion Stretch
60sec/60sec Single Leg Forward Fold
3min Foam Roll Lats / sub scap
1min Prayer Stretch
3min barbell roll out forearms and triceps
Accessory Work
Metcon (Weight)
5 Sets, For Quality
10 Incline Bench Chest Supported Prone Y's
10 Incline Bench Chest Support Dual DB Rows
10 Hollow Body Maltese Presses
Extra Open Prep
*Best done prior to WOD
Hang Clean (2 reps x 6 sets; rest 2:00)
@ 65%, 70%, 75%, 80%, 82%, 85%
% of Squat Clean
Split Jerk (2 reps x 6 sets; rest 2:00)
@ 65%, 70%, 75%, 80%, 82%, 85%
