10.25.2021
Warm-up
[5:00-15:00]
8 Minute AMRAP
1:00 Cardio Choice
8/8 Single leg RLDs
10 Alt Goblet Cossack Squats (5/5)
6 Scap Pull-Ups + 6 Kip Swings
10 Mountain Climber Lunges
Build to Working Weight [15:00-22:00]
Weightlifting
[22:00-32:00]
Front Squat + Back Squat (EMOM 10:00)
min 1: 5 Back Squat
min 2: 3 Front Squats
*Working @ 75-80% of Front Squat
*BUILD same rep scheme, choose a moderate weight and focus on form
Specific Prep
[32:00-42:00]
Toes to Bar
Active Hang 10 sec
Arch Hang 10 sec
3 slow arch to hollow
3 kip swing
3 kipping leg raises a little higher each rep
3 toes to bar
Focus on pulling big toes together and keeping arms long and straight throughout the movement progression
Metcon
[42:00-51:00]
Longfellow Deeds (AMRAP - Reps)
5 Sets for Max Reps 1:00 on/1:00 off
10 Front Squat 115/85#
+
Max Toes to Bar w/ time remaining
Open/RX+: 155/105
CC: Sprint
Goal: 10-15 TTB/Round
Choose a weight for FS that allows you to go unbroken each round
Longfellow Deeds (BUILD) (AMRAP - Reps)
5 Sets for Max Reps 1:00 on/1:00 off
10 Front Squat 95/65*
+
AMRAP Strict Knee Raises
* Can substitute Goblet Squats 50/35
Cool Down/Stretch
[51:00-60:00]
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
10/10 Side Lying Thoracic Rotations
2:00 Standing Straddle w/ weight
Accessory Work
Metcon (Weight)
3 Sets, For Quality
A1. 12 Reverse Nordic Curl
A2. 10-12 Glute Ham Raises
A3. 10 Barbell Cossack Squats (5/5)*
*increase load from last time
EXTRA Competitor WOD
Power Clean (3-3-3-3-2-2-2; Every 2:00)
*Start at 65% and build over the 7 sets
Close Grip Bench Press (@20X1; 7-7-7-7-5-5; rest 2:00)
Set 1: @ 60-65%
Set 2: @ 65%
Set 3: @ 65-70%
Set 4: @ 65-70%
Set 5: @ 70-75%
Set 6: @ 70-75%
Metcon (Time)
3 Sets
400m Run
20 Burpee Pull-ups
15 Deadlifts 315/225#
400m Run
10 Burpee Bar Muscle-ups
15 Deadlifts 315/225#
Rest 3:00 B/T Sets
