9.15.2021
Warm-up
[3:00-13:00]
9:00 EMOM
Min 1: 10 Bootstrap Squats
Min 2: 45 Sec High Plank
Min 3:30 Sec Hollow Hold
min 4: 50 Single Unders
min 5: 10 Air Squats + 5 Box Step Ups
min 6: 35 Double Unders
min 7: 10 Dual DB Deadlifts + 5 Box Jump Overs
min 8: 50 Double Unders
min 9: 3-5 Dumbbell Squat Jumps + 3-5 Box Jump Overs
Specific Prep
[18:00-22:00]
2 sets of 2 FS @33x1 + 2 FS @10X1 – building to opening weight
Weightlifting
[22:00-34:00]
Front Squat ((mixed tempo) Every 2:30 x 5 Sets)
2 reps @33X1 + 2 reps @10X1
*start @67-72% and build if form stays strong
Front Squat (@21X1; 4 reps Every 2:30 x 5 sets)
build if tempo and form are SOLID
Specific Prep
[34:00-40:00]
Slightly below workout weight:
20 Double Unders
5 Deadlift
3 Hang Squat Cleans
add weight to working weight:
20 Double Unders
4 Deadlift
2 Hang Squat Cleans
Metcon
[40:00-50:00]
The Age of Innocence (Time)
3 Rounds for Time (10:00 FIRM time cap)
77 Double Unders
11 Deadlifts 135/95#
7 Hang Squat Cleans 135/95#
Open/RX+: weight 155/105#
CC: SPRINT
Goal: 7:00-9:00
*This workout looks simple enough on paper but packs a punch because of how short this workout is and the weight being in that more moderate heavy loading scheme for the day. This should be very grippy and challenge athletes to hang onto the barbell for unbroken sets while staying consistent with dubs.
The Age of Innocence (BUILD) (Time)
3 Rounds for Time:
77 Single Unders
11 Deadlifts 95/65#
7 Hang Power Cleans 95/65#
5 Front Squats 95/65#
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
Accessory Work
EXTRA Competitor WOD
Clean Pull (4 Sets x 3 Reps @ 102-105%; rest as needed)
Front Squat (@10X1; 3-3-3-3; rest 2-3:00)
3 Reps @ 75%
3 Reps @ 80%
3 Reps @ 85%
3 Reps @ 85%+
Metcon (10 Rounds for reps)
10 Sets for Calories
:30s Cal Ski
:15s Rest
:30s Cal Bike
:15s Rest
:30s Cal Row
REST: 1:30 b/s
Metcon (3 Rounds for reps)
Accumulate 3:00 Sorenson Hold, in as few sets as possible
+
Accumulate 20-30 Glute Ham Raises in as few sets as possible
+
Accumulate 1:30/1:30 Side Plank
