11.15.2021
Warm-up
[3:00-17:00]
8:00 AMRAP
25ft Quadruped Crawl + 25ft Reverse Quadruped Crawl
5 Romanian Deadlift + 5 Sumo Stance Goodmornings
16 Alternating Supine Leg Raises
6 Scap Pull-Ups + 6 Kip Swings
Specific Prep
[17:00-23:00]
With Empty Barbell:
3 Pos High Pull
3 Pos Muscle Clean
Tall Power Clean (2'', 4'', 6'')
3 Strict Press
3 Push Press
3 Push Jerk
+
Then build to opening weight
Weightlifting
[23:00-36:00]
Power Clean + Hang Power Clean + Jerk ((Push Jerk) Every :90 x 9 Sets)
Set 1: 2+2+2 @ 65%
Set 2: 2+2+2 @ 70%
Set 3: 2+2+2 @ 75%
Set 4: 1+1+2 @ 70%
Set 5: 1+1+2 @ 75%
Set 6: 1+1+2 @ 80%
Set 7: 1+1+1 @ 75%
Set 8: 1+1+1 @ 80%
Set 9: 1+1+1 @ 85%
Hang Power Clean + Push Press (2.2; 9 sets every :90; build if form allows)
Specific Prep
[36:00-42:00]
Practice Toes to Bar
Active Hang in Hollow 10 sec
Active Hang in Arch 10 Sec
5 Scap Pul Ups
5 Kip Swing Small
5 kip swings Large
5 Kipping Hanging straight leg raise bring legs higher each time
3 Toes to Bar or T2B Attempts
Metcon
[42:00-53:00]
Great Odin's Raven! (Time)
For Time: (11:00 TIME CAP)
30 Toes to Bar
30 Clean and Jerk 95/65#
30 Toes to Bar
Open/RX+: 135/95#
CC: PUSH/THRESHOLD
Goal: 6:00-9:00
For T2B: Choose a modification that allows for at least sets of 5 in workout
For Barbell weight: We can be in the light to moderate weight for C&J’s. Within workout quick singles might be a great approach.
Great Odin's Raven! (BUILD) (Time)
For Time (11:00 TIME CAP)
30 Hanging Knee Raises
30 Hang Power Clean and Push Press 75/55#
30 Hanging Knee Raises
Cool Down/Stretch
[53:00-60:00]
1:00/1:00 Pigeon Pose
1:00/1:00 Samson Stretch
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Elevated Prayer Stretch
:30/:30 Foam Lat Foam Roll
Accessory Work
Metcon (Time)
3-4 Rounds, For Quality
100ft D-Ball Carry
:30/:30 Paloff Press Hold
50ft/50ft Single Arm OH Carry
:20/:20 Single Arm Ring Plank
Load: Choice
EXTRA Competitor WOD
Metcon (5 Rounds for reps)
Every 4:00 for 20:00
5 TnG Power Snatch
20 GHD Sit-Ups
10 Bar Muscle-Ups
Load: Choice on Barbell - Challenge yourself
Metcon (Time)
For time:
Cal Bike
1:00 Easy
:30 Medium
:30 Hard
Continue until 300/225 Calories are complete
