6.25.2021
Warm-up
[3-20:00]
3:00 Cardio, Choice
+
9:00 EMOM
min 1: 4 Inchworm push-ups + rotating scorpions in remaining time
min 2: :30sec Wall Supported HS Hold
min 3: 10 Scapular Pull-Ups *slow movement through shoulder
+
Build to starting CGBP weight
Weightlifting
[20-35:00]
Metcon (5 Rounds for reps)
Every 90sec x 10 Sets (5 Rounds each)
1: 5 Close Grip Bench Press
2: 100ft Farmers Carry (70/53)
For CGBP: start at 60-70% and increase each round, but keep sets of 5 unbroken
SCORE is weight used for CGBP each round
Metcon (5 Rounds for reps)
Every 90sec x 10 Sets (5 Rounds each)
1: 10 Close Grip Bench Press
2: 100ft Farmers Carry (53/35)
Specific Prep
[35-40:00]
PREP
3-4 kipping HSPU (+ 2-3 def. HSPU for RX+)
2-3 devil’s press
Metcon
[40-53:00]
White Goodman (Time)
For Time: (13:00 TIME CAP)
15 Kipping Handstand Push-Ups (up to 2 abmats for FITNESS RX)
45 DB Bench Press 35s/25s#
45/35 Cal Row
15 Devils Press 35s/25s#
OPEN(RX+): Deficit HSPU (4"/2") / DBs (50s/35s#)
NOTES:
• Time Domain: 7:00-11:00
• Conditioning Category: GRIND
• For HSPU, modify to allow sets of 3-5 reps at minimum when tackling this workout.
• DB Bench press weight should be something that allow for sets of 8-12 reps at a time with short rest periods.
• For row, let’s aim to be able to hit a pace that allows us to be under 3:00. If that doesn't look attainable for an athlete, make sure to modify # of cals appropriately so that they can still attack the workout with intent.
• The Devils Press will be where we see a lot of form starting to breakdown so if we need to lower the weight here, that is totally okay. Ideally, we are doing a devil press in one movement, but if we need to, we can go to a clean and jerk to finish the rep.
• Pace should feel a little grindy here, but still challenging on the heart trying to stay moving quickly here on the rower and devils press to finish.
White Goodman (BUILD) (Time)
For Time: (13:00 TIME CAP)
15 DB Strict Press (25s/15s)
45 DB Bench Press (25s/15s)
35/28 Cal Row
15 Burpees
Cool Down/Stretch
[53-60:00]
30sec Supine 90/90 shoulder slides
30sec Banded Lat Distraction (each side)
30sec Banded Triceps Stretch (each side)
1min Prayer Stretch
Accessory Work
Metcon (3 Rounds for reps)
3 Sets
A1. 15 Feet Elevated Parallette Push-Ups
A2. 12-15 Seated Bent Over Reverse Flys
A3. 20 Banded Triceps Press Downs
REST : as needed after each set
Barbell / Extra Strength
Front Squat (@10X1; 6:00 EMOM x 5 Reps )
@ 70% of 1RM
Average Joe's (Time)
For Time:
9 Deadlifts
25ft HS Walk
15 Deadlifts
50ft HS Walk
21 Deadlifts
100ft HS Walk
For DL weight, choose a challenging weight but one you can go unbroken all the way through
