11.20.2021
Warm-up
[3:00-15:00]
8:00 AMRAP
200m Run
8/8 Single Leg Romanian Deadlift
4 (Inchworm Push-Up + Squat)
:30sec Weighted Dead-Bug (barbell)
:20sec Glute Bridge March
Specific Prep
[15:00-25:00]
DL: Build to 3rd or 4th workout weight in 1-3 sets of 5-7 reps each
+
5/5 box step ups
5 Box Jumps w/ step down
+
Have weights set for DL weight change in workout set up
Metcon
[25:00-50:00]
Great Knights of Columbus (Time)
For Time w/Partner (TIME CAP 25:00)
60 Deadlifts 135/95#
60 Box Jumps 24/20''
50 Deadlifts 185/125#
50 Box Jumps 24/20''
40 Deadlifts 225/155#
40 Box Jumps 24/20''
30 Deadlifts 275/185#
30 Box Jumps 24/20''
20 Deadlifts 315/205#
20 Box Jumps 24/20''
Open/RX+: Deadlift Weights: 135/95, 185/125, 225/155, 275/185, 315/205
CC: Pacer/Sustain
Goal: 18:00-22:00
Weights on DL should start light and finish heavy
Great Knights of Columbus (BUILD) (Time)
For Time w/Partner (25:00 CAP)
60 Deadlifts 75/55#
60 Box Jumps 24/20'' (Can Step)
50 Deadlifts 95/65#
50 Box Jumps 24/20'' (Can Step)
40 Deadlifts 115/85#
40 Box Jumps 24/20'' (Can Step)
30 Deadlifts 135/95#
30 Box Jumps 24/20'' (Can Step)
20 Deadlifts 155/105#
20 Box Jumps 24/20'' (Can Step)
Cool Down/Stretch
[50:00-60:00]
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
2:00 Seated Straddle
2:00 Saddle Pose
Accessory Work
Metcon (Time)
3 Rounds for Quality
10/ Leg Box Step Downs 30/24""
8/ Leg Weighted Pistols
10/ Leg Quad Extensions (Banded
on Rig)
EXTRA Competitor WOD
Power Jerk + Split Jerk (5s hold overhead on SJ; 1.1x6 sets; rest as needed)
Set 1: 1+1 @ 70%
Set 2: 1+1 @ 75%
Set 3: 1+1 @ 80%
Set 4: 1+1 @ 80%
Set 5: 1+1 @ 80%
Set 6: 1+1 @ 80%
Metcon (3 Rounds for reps)
Squat Clean EMOMs:
5:00 EMOM: 2 Reps @ 75%
R: 1:00
5:00 EMOM: 2 Reps @ 80%
R: 1:00
5:00 EMOM: 1 Rep @ 85%+
Metcon (Time)
100 Lateral Burpees Over Barball
Starting at 0:00 and Every 2:00
Complete 100ft Double Kettlebell overhead walk
