4.27.2022
Warm-up
Specific Prep
[12:00-20:00]
Burpees to Target: Make sure that your feet are directly underneath the bar and jump feet away and hands right underneath the bar to ensure a quick movement from the burpee to the jump to target.
PREP
3 burpees
3 burpees to target
Run: Focus on keeping the pelvis position neutral and tucked under your torso. Pull off the the ground on each stroke and work to create a strong quick cadence.
Toe to Bar: Let’s focus on our "backswing" today. During the decent of the legs, the athlete must "throw" their legs back down in order to return to the arch position of the kip swing. Failure to do this will result in loss of rhythm and momentum.
PREP
5 kip swings
5 kip swings w/ straight leg raise + "throw" your legs back down
5 Toes to bar
PREP
3 burpees
3 burpees to target
Run: Focus on keeping the pelvis position neutral and tucked under your torso. Pull off the the ground on each stroke and work to create a strong quick cadence.
Toe to Bar: Let’s focus on our "backswing" today. During the decent of the legs, the athlete must "throw" their legs back down in order to return to the arch position of the kip swing. Failure to do this will result in loss of rhythm and momentum.
PREP
5 kip swings
5 kip swings w/ straight leg raise + "throw" your legs back down
5 Toes to bar
Metcon
[20:00-60:00]
Sonic the Hedgehog (2 Rounds for reps)
2 Complete Sets (40:00 total Time Cap)
(each for time)
42/33 Cal Echo Bike
400m Run
(each for time)
42/33 Cal Echo Bike
400m Run
R: 3:00
20 Burpees to Target 6’’
20 Toe to Bar
400m Run
R: 3:00
Open/RX+: 50/40 Cal, 25 Toe to Bar
CC: PACER/SUSTAIN
Time Domain 27:00-37:00 (4:30-7:00 per interval)
This is a challenging mix primarily focused around keeping the run fast and efficient today. We would rather see the bike, burpees, and toe to bar paced out to allow for a sprint on the run rather than sprinting them and just surviving on the run. Goal here is to keep to about 2:00-3:00 on the bike before hitting a 90sec-2:00 Run. Then we move to the burpees and toe to bar with the focus of keeping each of those to 2:00 a piece before hitting the run.
Time Domain 27:00-37:00 (4:30-7:00 per interval)
This is a challenging mix primarily focused around keeping the run fast and efficient today. We would rather see the bike, burpees, and toe to bar paced out to allow for a sprint on the run rather than sprinting them and just surviving on the run. Goal here is to keep to about 2:00-3:00 on the bike before hitting a 90sec-2:00 Run. Then we move to the burpees and toe to bar with the focus of keeping each of those to 2:00 a piece before hitting the run.
Sonic the Hedgehog (BUILD) (2 Rounds for reps)
2 Sets / Each For Time:
38/30 Cal Echo Bike
400m Run
38/30 Cal Echo Bike
400m Run
R: 3:00
20 Burpees
20 Hanging Strict Knee Raises
400m Run
Cool Down/Stretch
[after class]
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
Accessory Work
Metcon (Weight)
3 Sets, For Quality
10 Goblet Cyclist Squats
10 Reverse Nordic Curls
10 Medball GHD Sit-Ups
10 Goblet Cyclist Squats
10 Reverse Nordic Curls
10 Medball GHD Sit-Ups
EXTRA Competitor WOD
Front Squat (3 Sets x 5 Reps @ 70%; rest as needed)
Romanian Deadlift (@2111; 3 Sets x 10 Reps @ 50-55% of 1RM Deadlift)
Metcon (2 Rounds for reps)
TnG Power Clean and Push Jerk
2 Sets
9 Reps @ 155/105#
R: 30sec
7 Reps @ 185/125#
R: 30sec
5 Reps @ 205/145#
R: 3:00 b/s
2 Sets
9 Reps @ 155/105#
R: 30sec
7 Reps @ 185/125#
R: 30sec
5 Reps @ 205/145#
R: 3:00 b/s
6:00 AMRAP
200m Run
10 Deep Lunge Mountain Climbers
10 Bar Kip Swings
6-8 Strict Knee Raises
10 Dead Bugs