3.21.2022
Warm-up
[3:00-15:00]
3 Rounds, for Quality / AMRAP 10:00
400-200-200m Run
10 Samson Lunge
20 sec Half Kneeling SA OH Hold
6 Inchworm Push-Ups
10s A-Skips
10s Butt kickers
Specific Prep
[15-20:00]
Build to starting weight for Strength.
Strict press @2011; 10-10; rest 1:30 @ 40% and 50%
Weightlifting
[20-28:00]
Strict press (@2011; 12-10-8; every 2:30 )
12 Reps @ 55%
10 Reps @ 60%
8 Reps @ 65%
Specific Prep
[28:00-35:00]
Single Arm Alternating Devils Press: Chest must touch the ground, jump feet close to hands and swing DB in between legs and use hips to extend DB overhead with an aggressive punch.
PREP:
5 burpees
5/5 DB snatch
3/3 Burpee into DB swing
4 alt. Devil's press w/ workout weight
Toes to Bar: We are looking for that tight kip glide while keeping the lats active through the swing.
PREP:
10s active hang
5 strict knee raises
15s kips swings
5 kipping straight leg raise
5 kipping knees to elbows
5 kipping toes to bar
Metcon
[35-50:00]
Sabretooth (Time)
For Time (15:00 CAP)
10 Alternating Single Arm Devils Press (35/25#)
400m Run
10 Toe to Bar
10 Alternating Single Arm Devils Press (35/25#)
400m Run
15 Toe to Bar
10 Alternating Single Arm Devils Press (35/25#)
400m Run
20 Toe to Bar
OPEN(RX+): Load: 50/35#
Conditioning Category: Push/Threshold
Goal Time Domain: 9:00-12:00
* In this workout two of the movements stay the same while one movement is increasing.
* Total volume here is not a lot which means you can push the intensity a bit more and focus on how to improve efficiency on the alternating single arm devils press as well as work on bigger sets of the toe to bar than normal.
* Runs should be strong and consistent @ sub 5k pace.
Sabretooth (BUILD) (Time)
For Time (15:00 CAP)
10 Alternating Single Arm Devils Press (25/15#)
400m Run
10 Strict Knee Raises
10 Alternating Single Arm Devils Press (25/15#)
400m Run
15 Strict Knee Raises
10 Alternating Single Arm Devils Press (25/15#)
400m Run
20 Strict Knee Raises
Movement subs:
For Knee raises: V-Ups, 4-count flutter kicks, or straight leg sit ups
For Devil's press: Standard burpee + single arm DB snatch
Cool Down/Stretch
[50-60:00]
60sec/60sec Scorpion Stretch
60sec/60sec Elevated Pigeon Stretch
2min Prayer Stretch
EXTRA Competitor WOD
A. Weightlifting prior to WOD
B. Gymnastics after WOD
Split Jerk ((from rack); heavy single in 15:00)
Metcon (3 Rounds for reps)
3 Sets, Each for Time
20 GHD Sit-Ups
100ft HS Walk
10 Ring Muscle-Ups
R: 3:00 b/s
