12.27.2021
Warm-up
[3:00-15:00]
8:00 AMRAP
200m Run
8 Inchworm Push-Ups
10 Deep Lunge Mountain Climber
10 Hollow Rocks
10 Alt V-Ups
20 Glute Bridges
Skill Work
[15:00-25:00]
10-15s active hang
5 strict knee raise w/ controlled lower
5 kip swings
5 kipping Knees to Elbows
5 kipping staright leg raise
3-5 Toes to Bar / Hanging Knee raise
Metcon
[25:00-55:00]
Maclear's Beacon (Time)
5 Rounds for Time (30:00 CAP)
400m Run
30 Wall Balls 20/14#
15 Toe to Bar
Open/RX+: 20 Toes to Bar
CC: PUSH/THRESHOLD
Goal: 18:00-25:00
Today’s workout is a classic CrossFit triplet with the focus on pacing strategy and learning how to tackle a piece that challenges athletes to know when to push the pace. For those that are really solid on the toe to bar, we may see them want to push the run a little harder, then break up the wall balls with quick sets of 10, before an unbroken set of toe to bar. Every break on toe to bar is roughly 10-15sec and every break on wall balls should be under 10 seconds, so knowing where to break is key here. Also slowing down the row just a bit to stay unbroken on the wall balls and toe to bar may be the best bet for our more proficient athletes today. Choose a strategy and try to stick to it today.
Maclear's Beacon Build (Time)
5 Rounds for Time
400m Row
30 Wall Balls 14/10#
20 V- Ups
Cool Down/Stretch
[55:00-60:00]
1:00/1:00 Pigeon Pose
1:00/1:00 Samson Stretch
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Elevated Prayer Stretch
:30/:30 Foam Lat Foam Roll
Accessory Work
Metcon (Weight)
3 Sets, For Quality
30sec Weighted Wall Sit
10 Reverse Nordic Curls
30sec Weighted Plank
R: as needed b/s
EXTRA Competitor WOD
Clean Pull + High Hang Squat Clean + Low Hang Squat Clean + 2 Split Jerk (*start @ 60% of 1RM Clean and Jerk and hit a heavy)
Every 3:00 for 5 sets
Front Squat (8:00 EMOM x 3 reps All sets @ 70% for Speed)
Metcon (50 Rounds for reps)
5 Sets, For Quality
2-4 Strict Muscle-Ups + 3-5 Kipping Ring Muscle-Ups
100ft Sandbag Carry 75/50#
50ft Handstand Walk
100ft Dual KB OH Carry (53/35)
R: as needed b/s
