3.29.2022
Warm-up
[5-15:00]
8:00 AMRAP For Quality
:30sec Double Under Practice
8/8 Single Arm Strict Press
12 Alternating Box Step-Ups
:30sec Handstand Hold (Wall Supported)
Specific Prep
[15-20:00]
Front Foot Elevated Split Squat: The foot should be placed on a 2-3’’ plate and the athlete should be in a stance that roughly mimics a walking lunge or the split jerk. We will descend under control, lightly tap the knee to the ground and then accelerate back up to the start.
PREP
with empty bar 5/leg @20X1
+
building to light starting weight in 1-2 quick sets
Weightlifting
[20-30:00]
Back Rack Front Foot Elevated Split Squat (@20X1; 8/leg x 5 sets; every 2:00)
Build to a 8RM for the day
Back Rack Lunge (@2011; 8/leg x 5 sets; every 2:00)
Specific Prep
[30-40:00]
Points of Performance and Coaching Cues:
Devils Press: Chest must touch the floor. DB’s can go between the legs (suggested) or go on the outside of the legs as we bring the DB’s through extension to overhead.
PREP
5 Dual DB DL
5 Dual DB Devil's press
Strict Handstand Push-Ups: Create a solid stable tripod with an active shoulder, then move into extension through a strong press and firm lockout at the elbow and flexing the core.
PREP
10-20s Handstand Hold
1-3 Slow/Controlled Eccentric HSPU
2-5 Strict/kipping HSPU
Single DB Step-Overs: Work on staying close to the box while bracing the midline. This is a good time to practice form and stay smooth on the box step-overs. Work to hold the DB at the side or on the shoulder and see what is the most effective for each athlete.
PREP
6/6 box step overs (no weight)
3/3 single DB box step overs @ workout height/load
Metcon
[40-52:00]
The Tempest (AMRAP - Rounds and Reps)
12:00 AMRAP
4 Devils Press 35/25#
7 Kipping Handstand Push-Ups (can use up to 2 abmats)
12 Single DB Step-Overs 24/20'' (35/25#)
48 Double Unders
OPEN/RX+: DBs 50/35#, Strict HSPU
CC: PUSH/THRESHOLD
Goal: ~4 Rounds
*The focus today is on muscular stamina and endurance specifically targeting the shoulders and hip flexors.
*Be conservative on the pace of the first round as this one will catch up with you very quickly.
The Tempest (BUILD) (AMRAP - Rounds and Reps)
AMRAP 12:00
4 Burpees
4 Dual DB Hang Snatch 25/15#
7 DB Strict Press 25/15#
12 Single DB Step-Overs 24/20'' 25/15#
64 Single Unders
Cool Down/Stretch
52-60:00]
1:00 Calf Foam Roller
10 Thoracic Extension with Foam Roller
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
Accessory Work
Metcon (3 Rounds for reps)
3 Sets, For Quality
Max Unbroken Strict Pull-Ups
12 Bent Over Barbell Rows
8 Strict Press @ 65%
REST as needed between exercises and sets
EXTRA Competitor WOD
EXTRA COMPETITOR WORK
Strength (Before Main WOD)
Gymnastics (After Main WOD)
Strength Accessories (After Gymnastics)
Conditioning (Separate Session in the Day)
Close Grip Bench Press (Build to an 8RM; rest as needed)
Close Grip Bench Press (3 sets x 8 reps; rest as needed)
All sets @ 90% A
Handstand Walk (50' x 6 sets; every 90s)
Metcon (3 Rounds for reps)
4 Sets
8-10 Supine Grip Barbell Front Raises
10-12 Standing Reverse Barbell Wrist Curls
8-10 Reverse DB Bicep Curls
Metcon (Time)
4 Rounds
3200/2800m Bike @ 80%
800/650m Cal Row @ 5k + 3sec/500m
*focus is the row and then coming back down with the heart rate on the bike erg
