4.5.2022
Warm-up
[5-15:00]
400m Run (easy)
+
AMRAP with time remaining
2 Sets, For Quality
6 Inchworm Push-Ups
16 Step Hamstring March (8/8)
8 Empty Barbell Bradford Press
8 Front Squats
Specific Prep
[15-20:00]
Push Press: Work on the vertical dip and drive. Dip through the heels and press through the entire foot as we drive the bar overhead. Finish over midline with strong lockout overhead.
PREP
3 DIp w/ 3s pause
3 Dip Drive - keeping heels on ground and driving through whole foot
3 Push Press w/ 3s pause at top to ensure OH position is SOLID (weight over midline, arms locked out w/ low back in good stable position
+
Build in 1-2 sets to 60-65% of 1RM
Weightlifting
[20-28:00]
Push Press (8 reps x 4 sets; Every 2:30)
All sets @ 60-65% of 1RM Push Press AND from floor
Push Press (10-10-10-10; build each set if form is great;)
every 2:30
* From Rack
Specific Prep
[28-35:00]
Thruster: We want to see the barbell in a good front rack position with the elbows out and in front of the bar. Work to keep vertical out of the squat and drive forcefully through the ground to create a strong vertical drive on the bar.
PREP
5 front squat
5 thrusters - emphasizing leg and hip drive to move barbell
Weighted Sit Ups/GHD Sit-Ups: Work to initiate the sit-up with the hamstrings and fire the hip flexors to create a dynamic sit-up and then relax into the next sit-up to allow the spine to extend more freely.
PREP
5-10 practice reps (for weighted practice how you will hold DB)
Run: Focus on pulling the legs off the ground rather than driving through the ground. Tuck your pelvis underneath you and work a quick cadence.
Metcon
[35-53:00]
Tainted Love (Time)
For Time (18:00 Time Cap)
30 Weighted Sit-Ups (25/15)
400m Run
15 Thrusters 95/65#
24 Weighted Sit-Ups
400m Run
12 Thrusters 95/65#
18 Weighted Sit-Ups
400m Run
9 Thrusters 95/65#
CC: PUSH/THRESHOLD
Goal: 13:00-16:00
This is a challenging triplet with an emphasis on managing
breathing and bracing as midline will fatigue, and that heart rate will sky
rocket on the combo of sit-ups/ GHD and thrusters. Control your movement to
allow for better breathing patterns and push the pace on the runs.
Open/RX+: GHD Sit Ups, 115/75#
Tainted Love Build (Time)
For Time (18:00 Time Cap)
30 Abmat Sit-Ups
400m Run
15 Thrusters 75/55#
24 Abmat Sit-Ups
400m Run
12 Thrusters 75/55#
18 Abmat Sit-Ups
400m Run
9 Thrusters 75/55#
Cool Down/Stretch
[53-60:00]
5/5 Active Pigeon Stretch
:30sec Childs Pose
10/10 Side Lying Thoracic Rotations
10/10 Supine Lumbar Rotation Stretch
EXTRA Competitor WOD
Weightlifting (before main WOD)
Strength (Before Main WOD)
Gymnastics (Before Main WOD)
Strength Accessories (End of Day)
Extra Instructions:
For the Snatch we want to build to a moderate heavy 3 rep for the day. This should be a solid technique piece so do not go to a percentage or load that makes form break down.
For the squat we are continuing to build that volume with 8’s
Continuing some progressions on strict gymnastics work with ice cream makers and strict chest to bar pull-ups
High-Hang Snatch (3 reps x 8 Sets; Every 90s)
Build from 60%
For the Snatch we want to build to a moderate heavy 3 rep for the day. This should be a solid technique piece so do not go to a percentage or load that makes form break down.
Back Squat (3 Sets x 8 Reps; rest as needed)
All sets @ 90% of 8RM
Metcon (Time)
4 Sets
8-10 Ice Cream Makers
8-10 Strict Chest to Bar Pull-Ups
Metcon (2 Rounds for reps)
Part A) Good Mornings; 3 Sets x 8 Reps; R: 90s
Part B) 3 Sets: 8-10 Glute Ham Raises + 12-15 Weighted Hip Extensions
