5.15.2021
Warm-up
[3-15:00]
Deadlift Prep Warm-Up
3 Rounds
1:00 Row
8 Walking Inchworms
8/8 Staggered Stance Dual DB RDL
:30sec Handstand Hold -or Dual KB/DB OH Hold
Specific Prep
[15-22:00]
DB deadlift
10 practice reps
OH Carry
How to get into starting position: DB clean and jerk or dual KB clean and jerk
3 Double DB/KB Clean & OH
Double KB/DB OH walk 10-15’
Practice round – follow the leader style for teams
Row 100m
5 DL
10’ out and back carry
15 double unders
P1 rows, as soon as they are done rowing, P2 starts rowing, etc.
Metcon
[22-57:00]
Le Calandre (Time)
Teams of 3
4 Rounds [FIRM Time Cap 35:00]
500m Row
20 Dual KB Deadlift 45/35
50ft Dual KB OH Carry 45/35
50 Double Unders
*as soon as someone is off rower, next partner starts on row and continue until each partner completes 4 rounds
OPEN (RX+): 53/35 KBs
GOALS/STIMULUS
• CC: Sustain/Pacer
• We are looking to complete the workout in 22-26:00
• Deadlifts will feel a more on lighter side, so FOCUS on perfect reps
• The OH carry will be the challenge each round. Don’t rush the carry, focus on midline and keeping it rock solid and pushing up into the DB/KB to make sure upper back and shoulders are set
Cool Down/Stretch
[57-65:00]
Seated Forward Fold x 2 minutes
Couch Stretch x 2 minutes e/side
Supine Lower Back Rotation x 60 seconds e/side
Butchers Block Stretch x 90 seconds
Box Wall Shoulder Stretch against wall x 60 seconds
MURPH Prep
MURPH PREP #16 (2 Rounds for reps)
Running repeats (8)
1 mile run
Rest/walk 5:00
1 mile run
+
Pigeon pose 2:00 per leg
Couch stretch 1:30 per leg
Calf Smash 1:30 per leg
Score is time for each mile interval
Accessory Work
Metcon (4 Rounds for reps)
Paloff Press
4 Sets x 10/10
Weighted Sorenson Hold
4 Sets x 20sec
Ring Hamstring Curls
4 Sets x 12-15 Reps
