11.16.2022
Our annual In-House comp is here, the Winter Classic '22. Grab a partner and sign up here: https://competitioncorner.net/events/8770/divisions
Warm-up
[3-15:00]
AMRAP 6:00
3 arms only inchworms
5 push up to down dog
5/5 Single DB/Single leg RDL
5/5 Single arm Db swing
20s jump rope
Specific Prep
[15-25:00]
3-4:00 dedicated Double under practice
start w/ leg tap drills, move to 3-4 singles + 1 double
End with 1:00 DU AMRAP/Practice
Dips/HSPU prep:
10-15s dip support hold (or handstand hold)
3 "slow lower" dips (2-5s to lower to bottom of dip) (or handstand negatives)
3-5 dips (or kipping HSPU)
Dual DB Front Squat prep
w/ Lighter weight DBs
3 Dual DB DL
2 Dual DB Hang Power Clean
5 Dual DB Front Squats
rest 15s
2-3 Dual DB Devils Press
Rest 15s
5-7 Dual DB Push Press
+
w/ Workout weight DBs
1 Dual DB DL
1 Dual DB Hang Power Clean
5 Dual DB Front Squats
rest 15s
2-3 Dual DB Devils Press
Rest 15s
5-7 Dual DB Push Press
Metcon
[30-46:00]
"Nakia" (3 Rounds for reps)
AMRAP 4:00
9-12 Bar Dips
15 Dual DB Front Squats (35s/25s)
6-9 Bar Dips
15 Dual DB Front Squats (35s/25s)
3-6 Bar Dips
Then...
AMRAP Double unders with remaining time
OPEN(RX+): 12-9-6 kipping HSPU / DBs (50s/35s)
Rest 2:00 Rest/Recovery
AMRAP 4:00
3-4 Wall Walks
5 Dual DB Devil's Press (35s/25s)
2-3 Wall Walks
5 Dual DB Devil's Press (35s/25s)
1-2 Wall Walks
Then...
AMRAP Double unders with remaining time
OPEN(RX+): 4-3-2 Wall Walks / DBs (50s/35s)
Rest 2:00 Rest/Recovery
AMRAP 4:00
15 Dual DB S2OH (35s/25s)
12 Dual DB Box Step Ups (35s/25s)
10 Dual DB S2OH (35s/25s)
12 Dual DB Box Step Ups (35s/25s)
5 Dual DB S2OH (35s/25s)
Then...
AMRAP Double unders with remaining time
OPEN(RX+): DBs (50s/35s)
CC: PUSH/THRESHOLD
GOALS: QUALITY REPS throughout and at least 30-45s left to accumulate Double Unders each section -- MODIFY reps/volume to allow yourself some time on jump Rope
Fit Options can be ring dips or HSPU w/ up to 2 abmats instead of bar dips
SCORE: is total jump rope reps for each section
Nakia (BUILD) (3 Rounds for reps)
AMRAP 4:00
9-12 Push Ups
15 Goblet Squats (25#/35#)
6-9 Push Ups
15 Goblet Squats (25#/35#)
3-6 Push Ups
Then...
AMRAP Single Unders with remaining time
Rest 2:00 Rest/Recovery
AMRAP 4:00
4 Arms Only Inch Worms
6 Single DB Devil's Press (25/35#)
3 Arms Only Inch Worms
6 Single DB Devil's Press (25/35#)
3 Arms Only Inch Worms
Then...
AMRAP Single Unders with remaining time
Rest 2:00 Rest/Recovery
AMRAP 4:00
12/12 Single ArmDB S2OH (25/15)
12 Single DB Box Step Ups (25/15)
8/8 Single Arm DB S2OH (25/15)
12 Single DB Box Step Ups (25/15)
4/4 Single Arm DB S2OH (25/15)
Then...
AMRAP Single unders with remaining time
Recovery/Endurance Builder
[50-60:00]
(start these about 30-60s after workout is over)
60s slow and controlled PVC pipe strict press
+
EMOM 5:00
12s FAST abmat sit ups + 45s plank hold
