5.24.2022
Warm-up
[3:00-15:00]
400m Run (Easy)
+
4:00 AMRAP
10 Alternating Step-Ups
10 Goblet Cossack Squat
15 Banded Good mornings
Specific Prep
Prep [15:00-18:00]
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
8 reps per leg (W/ empty bar)
8 reps per leg (W/ some weight)
Weightlifting
[18:00-30:00]
Back Rack Front Foot Elevated Split Squat (8 Reps/Leg; 12:00 for max; rest as needed)
We are re-testing the 8RM on the Split Squat today to really see the improvement in our single leg strength work that we have focused on a bit more here during this cycle. Goal is to increase 10-20# or so from the last time we tested this.
Specific Prep
[30:00-40:00]
Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence.
PREP
200m run @ 1 mile pace + rest 1:00
200m run @ faster than 1 mile pace + rest 2:00
Metcon
[40:00-52:00]
1-Mile Run (Time)
Max Effort 1-Mile RunCC: Sprint
Everyone’s favorite! We are hitting an all-out Mile Time Trial. This one is definitely up there on the spectrum of those workouts that provide some high anxiety, so hunker down, get your mind right
Cool Down/Stretch
[52:00-60:00]
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 (3 Rounds for reps)
3 Sets
8/8 SL SA Romanian Deadlift @21X1
8-10 Anterior Tibialis Raise
:30/:30 Split Stance Paloff Press Hold
EXTRA Competitor WOD
Metcon (Time)
For Time
30 Snatch
30 Clean and Jerk
Load: 135/95#
