5.18.2022
Warm-up
[3:00-15:00]
8:00 AMRAP
8/8 SL SA Crossbody RDL
5 Inchworm Walkouts
:20/:20 Single Leg Glute Bridge Hold
20sec Hollow Hold
:20/:20 Side Plank
Specific Prep
[15:00-30:00]
Deadlifts: Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor.
PREP
10 DL @ 30-40%
8 DL @ 40-50%
6 DL @ 60-70%
6 DL @ 70-80%
Weightlifting
[30:00-40:00]
Deadlift (6-4-2, 6-4-2, 6-4-2; Rest 20s/3:30)
We are hitting 6-4-2 on our final wave cycle.
This is meant to be done as TnG reps and done as the same load across on each wave of 6-4-2, then increase weight and tackle the next wave.
Each wave is 12 total reps; rest 20s between 6/4/2 and 3:30 after all 12 reps
Deadlift (6-4-2, 6-4-2, 6-4-2; Rest 20s/3:30)
building each round if form allows
Specific Prep
[41:00-45:00]
American KBS: We are looking for hip extension while maintaining midline. A lot of athletes tend to lose midline as we go to full extension on the KBS. The best cue here is to shorten the gap between your sternum and belly button.
Box Jump Overs: Stay low and close to the box and remember to breathe. Work to rotate on the box before landing and coming right back to the box to limit excess movement on the floor.
PREP
10 KBS
5 Box jump overs @ workout pace
Metcon
[45:00-53:00]
Upside Down Rain (AMRAP - Rounds and Reps)
8:00 AMRAP
5-10-15-10-15-20
KBS 55/35#
Box Jump Overs 24/20"
**After the 20 athletes will continue starting back @ 5 reps on the KBS and box jump overs
Open/RX+: 70/55#
CC: PUSH/THRESHOLD
GOAL: Get back into the 2nd round of 10-15-20
This workout is continuing with that theme of a wave, and we are looking at a wave escalating volume ladder of KBS and Box Jump Overs. However, once we get to the top of the second wave we get to go right back down to the start and try to make our way back up.
Cool Down/Stretch
[53:00-60:00]
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
Accessory Work
Metcon (Weight)
4 Sets
10-12 Glute Ham Raises
1:00 Sorenson Hold
Half Kneeling KB Rotational Chop/Lift
EXTRA Competitor WOD
AM Conditioning Session - A (Separate)
Weightlifting -B&C (Before Main WOD)
Conditioning- D (After Main WOD, Before Accessories)
Metcon (Time)
For Time:
800m Run
100ft Handstand Walk
100ft Sandbag Carry Heavy
800m Run
100ft Handstand Walk
100ft Sandbag Carry
800m Run
100ft Handstand Walk
100ft Sandbag Carry
800m Run
15 Rope Climbs
Box Squat (5 reps x EMOM 6:00)
KIss the box don't sit on itWorking for speed on each rep
*Box height 1-2'' above parallel
Power Snatch (6 Sets x 2 Reps; rest 90s)
All sets @ 75%
*Blocks at Below the Knee
Metcon (5 Rounds for reps)
20:00 EMOM
min 1: 18/15 Cal Echo
min 2: 20 GHD Sit-Ups
min 3: 18/15 Cal Ski
min 4: 20 Wall Balls 20/14#
