5.27.2022
Warm-up
[3:00-15:00]
8:00 AMRAP
1:00 Cardio Choice
10 x 1 and 1/4 Goblet Squats
20sec Bear Plank Shoulder Taps
10/8 Push-Ups
:30sec KB Dead-Bugs
Weightlifting
[15:00-30:00]
Back Squat (Build to a 8RM in 15:00)
We are re-testing our 8 Rep Back Squat today with the goal of hitting close to 82-85% as a good goal for most athletes
Primer
[30:00-45:00]
5 Deadlifts
:20sec Handstand Hold
—
Add weight
5 Deadlifts
3 Handstand Push-Ups
—
Add weight
5 Deadlifts *working loads
3 Handstand Push-Ups
—-
Add weight
3 Deadlifts *overweight
3 Handstand Push-Ups
Focus today is to add weight on each set and make sure that the movements are feeling good. Go over the handstand push-up modifications and deadlift modifications for today before tackling this. During this primer it is a good time to walk around and check in with athletes to see how things are feeling and what specific areas they may need to address before hitting the workout.
Metcon
[45:00-55:00]
Diane (FITNESS) (Time)
For Time (FIRM TIME CAP 10:00)
21-15-9
Deadlift 185/125#
HSPU (with up to one ab mat)
CC: SPRINT
This is a classic benchmark workout that is supposed to be a fast-paced sprint. The goal weight for the deadlifts should allow for them to be done in 3 sets or less for each round. For the handstand push-ups we want to work on quick breaks with short rest periods to allow for a fast pace without the chance of breaking down too early on. Those that are proficient with both movements should work on transitions here and getting back to the bar fast to start the next round.
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Diane (BUILD) (Time)
Complete for QUALITY
21-15-9:
Deadlifts (135/95)
Dumbbell Strict Press (35/20)
Cool Down/Stretch
[55:00-60:00]
:30/:30 Scorpion Stretch
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Childs Pose
1:00 Cobra Pose
Accessory Work
Metcon (Weight)
3 Sets, For Quality
10/10 Front Rack Step-Up
:30sec Tuck L-Hang
8/8 Single Arm Upright Row w/5sec pause on final rep
Daily Mindset
Conditioning Test -A- (As separate Session)
Semifinal Event Test -B- (After the Main WOD)
5k Row (Time)
Max Effort 5k Row
Metcon (Time)
10 Rounds
170ft Run
1 Legless Rope Climb
