4.11.2022
Warm-up
[3:00-12:00]
2 Rounds
1:00 Cardio Choice
10 Alternating Arm Swings
10 Weighted Passthroughs
10 Alternating Lunge + 10 Jumping Lunges
Skill Work
[12:00-18:00]
Metcon
Kneeling Jump to Vertical Jump ; 5 Sets x 3 Reps
Subs for Kneeling Jump to Vertical Jump:
Seated Box to Vertical Jump
Banded KB Squat for 5 reps working on fast acceleration out of the hole
Specific Prep
[18:00-28:00]
3 Sets, For Quality
3 High Hang High Pull
3 High Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squat
3 Drop Snatch
3 Tall Snatch
+
Build to starting weight in 1-3 sets
Weightlifting
[28:00-37:00]
Pause Snatch High Pull + Hang Power Snatch + Overhead Squat (1.1.1 x 6 sets; every 90s)
Starting @ 70% (of Power Snatch), increasing to heavy for the day
We want to see a pause @ the knee for 1sec then high pull. From there go to the top of the knee and come back to receive in a good position overhead in the power snatch before finishing off with a quality overhead squat.
Specific Prep
[37:00-4200]
3 slow bar facing (stepping back and fwd) emphasize standards here
3 fast bar facing burpees
+
Get barbell to workout weight
Metcon
[42:00-50:00]
Sheriff Woody (Time)
For Time (8:00 CAP)
50 Hang Squat Snatch 75/55#
EMOM (starting at 0:00):
Complete 6 Bar Facing Burpees
Open/RX+: 95/65#
CC: SPRINT
Goal: 5:00-8:00
This one is a classic mix of hang squat snatches and bar facing burpees. We are working at a weight that should be quick and efficient, which is all the more reason why this one should be a touch painful.
Focus is to move the barbell with quality form and move fast on the burpees. Work to breathe through the hang squat snatch and then every minute hit the burpees as fast as possible.
Sheriff Woody (BUILD) (Time)
For Time (8:00 CAP)
50 Hang Power Snatch 45/35
EMOM (starting at 0:00)
Complete 5 Burpees
If Hang Power Snatch is not SOLID, let's substitute a Kettlebell swing today for this Spring effort.
Cool Down/Stretch
[50:00-60:00]
1:00 Calf Foam Roller
10 Thoracic Extension with Foam Roller
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
Accessory Work
Metcon (Weight)
3 Sets, For Quality
8/8 Single KB Front Rack Step-Up
8 Snatch Grip Push Press
R: as needed
Load: Choice
EXTRA Competitor WOD
Strength (Before the Main WOD)
Gymnastics Conditioning (After Main WOD)
Machine Conditioning (Separate Session)
Back Squat (Build to an 8RM)
Back Squat (3 Sets x 8 Reps @ 88-92% of A; rest 3:00)
Metcon (2 Rounds for reps)
2 Sets
21 Kipping Handstand Push-Ups
50ft Hand over Hand Rope Sled Pull
15 Strict Handstand Push-Ups
50ft Hand over Hand Rope Sled Pull
9 Kipping Deficit Handstand Push-Ups
50ft Hand over Hand Rope Sled Pull
REST 4:00 b/s
Load: Heavy
Metcon (4 Rounds for reps)
(Separate Session)
4 Sets
5:00 AMRAP, 2:00 Rest
20/15 Cal Echo
50/40 Cal Ski
-Max Cal Echo in Remaining Time
