12.21.2021
Warm-up
[3:00-15:00]
8:00 AMRAP
:30sec Jump Rope
10 Scapular Push-Ups
5 Ring Support Shrugs
10 Hollow Rocks
10/10 Single Leg Glute Bridges
Specific Prep
[15:00-20:00]
Build to Bench press starting weight; 2-3 sets x 5-10 reps; rest 1:00
Weightlifting
[20:00-33:00]
Close Grip Bench Press (Every 2:30 minutes x 5 sets)
10 reps @ 60-65%
8 reps @ 65-70%
6 reps @ 70-75%
4 reps @ 75-80%
2 reps @ 85-90%
% based on 1RM bench press
Close Grip Bench Press (Every 2:30 minutes; 5 sets x 5 reps )
Build to a tough set of 5 for the day
Specific Prep
[32:00-40:00]
2 rounds of
15-30 double unders
5-10 sit ups
Practice transitions, set up, and pacing
Metcon
[40:00-50:00]
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups10:00 TIME CAP
CC: SPRINT
Time Domain: 4:00-7:00
We are testing an oldie but goodie. This is all about consistency on the jump rope as well as cycle rate of the abmat sit-up. Work on staying calm and composed throughout with a good upright torso and tall hollow position during the jump rope.
Annie (BUILD) (Time)
For Time:
100-80-60-40-20
Single Unders
40-30-20-10-5
Abmat Sit-Ups
Cool Down/Stretch
[50:00-60:00]
:30sec/:30sec Thread the Needle
:30sec/:30sec Calf Stretch
:30sec Kneeling Forearm Stretch
1:00 Elevated Prayer Stretch
EXTRA Competitor WOD
Sumo Deadlift (3-3-3-3-3-3; Rest 2:00-3:00 )
*start @ 80% and increase by feel today
Metcon (Time)
For time:
2 Sets of:
3 Rounds
16/12 Cal Bike
12 Alt DB Power Snatch 65/45#
16/12 Cal Bike
6/6 SA DB Push Jerk 65/45#
R: 3:00 b/s
