2.11.2022
Warm-up
[3:00-15:00]
10:00, For Quality
6 Walking Inchworms
10 Deep Lunge Mountain Climbers
8/8 Staggered Stance RDL
20 Alt Bird-Dogs
:20/:20sec Side Plank
Weightlifting
[15:00-40:00]
Deadlift (3,2,2,1,1; rest 3:00 (on 25:00 clock))
3 @ 85%
2 @ 90% x 2 Sets
1 @ 95% x 2 Sets
Goal here is to really get heavy today with the Deadlift. If you are feeling it, let it ride to a new PR today and see where you are at.
Deadlift (7-7-5-5-3-3; build to a moderate (on 25:00 clock))
If you are feeling it, let it ride to a new PR today and see where you are at.
Specific Prep
[40:00-48:00]
Practice 2-3:00 of HSPU and HWS (or your modification)
Then make sure barbells are loaded with working weight and set-up to add loads for those that will get to the second 21-15-9.
We want to touch some loads here and hit a couple handstand push-ups before starting the workout.
Metcon
[48:00-57:00]
Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutesCC: SPRINT
Time Cap: 9 minutes
This is a classic retest of an Open WOD. We like it because Deadlifts and Handstand Push-Ups come up often, not to mention Handstand Walking under fatigue.
Goal for most athletes is to try to really hit Diane well and then see what they have left going into the heavy barbell.
OPEN 18.4/20.3 (FITNESS version) (Time)
For Time (9:00 TIME CAP)
21-15-9 Reps of:
Deadlift 185/135#
Handstand Push Ups
Then straight into
21-15-9 Reps of Deadlift 225#/175#
5 Wall Walks (between each round of DL)
OPEN 18.4/20.3 (BUILD Version) (Time)
For Time
21-15-9 Reps of:
Deadlift 135/95#
Push-Ups
Then straight into
21-15-9 Reps of Deadlift 185/135#
3 Wall Walks (open scaled version)
Cool Down/Stretch
[57:00-60:00]
2-3:00 foam rolling back and hamstrings
+
[after class]
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
2:00 Seated Straddle
2:00 Saddle Pose
Accessory Work
Metcon (Time)
3 Sets
Max Effort Sorenson Hold (with medball (20/14#)
rest as needed
Extra Open Prep
Hang Snatch (Weight)
