2.18.2022
Warm-up
[3:00-12:00]
7:00 AMRAP
45s jumping jacks
9 Scap Pull-Ups
8/8 Single Leg Cross-Body RDL
7/7 DB Windmill
6/6 SA DB Front Squat
5 Inchworm to Hollow Hold (1sec)
Specific Prep
[12:00-20:00]
5 Front Squat + 5 Back Squat @ 40%, 50%, 60%; rest 1-2:00 between
Weightlifting
[20:00-30:00]
Front Squat + Back Squat (3 FS + 5 BS; Every 2:00 x 5 Sets)
* All sets @ 70% of Front Squat
* Focus on speed on each set and really work to keep positions tight on both the Front and Back squat.
* We will hit the 3 Reps on Front Squat, rack the bar, then go directly into the Back Squat.
Front Squat + Back Squat (3 FS + 5 BS; Every 2:00 x 5 Sets)
* All sets @ light to moderate weight based on your Front Squat
* Focus on speed on each set and really work to keep positions tight on both the Front and Back squat.
* We will hit the 3 Reps on Front Squat, rack the bar, then go directly into the Back Squat.
Specific Prep
[30:00-42:00]
2 Rounds
3/3 SA Thruster @ Working Loads
5 Pull-Up Option of Choice Today
R: 30sec
4/4 SA Thruster
7 Pull-Up Option of Choice
*** We want to tap into the feel of the workout today and the intensity to allow us to really gauge what we can handle in terms of sets for this workout.
Metcon
[42:00-53:00]
The Conqueror Worm (Time)
For Time (11:00 TIME CAP)
3 Rounds for Time
12/12 SA DB Thrusters 35/25#
18 Pull-Ups
Open/RX+:
3 rounds of
10 Dual DB Thrusters (50/35#)
15 Chest to Bar Pull Ups
The Conqueror Worm (BUILD) (Time)
For Time
3 Rounds for Time
12/12 SA DB Thrusters 25/15
15 Ring Rows
