OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate
4 Sets
16/12 Calorie Row (build intensity each round)
4 single arm dumbbell RDL (each side) (light/moderate)
3 single arm dumbbell russian swing (each side) (light/moderate) (each side) (think russian kettle bell swing but with the dumbbell)
2 single arm dumbbell hang snatch (each side) (light/moderate) (each side)
4 inchworms
4 half bottom burpees
4 spiderman lunge stretch (each side)
4 box jump with step down
4. Workout Prep
1 Set: (at workout pace)
6 Dumbbell Snatches (at workout weight)
4 Burpee Box Jump overs (at workout height)
5. Barbell Prep – (perform after the metcon)
A) Burgener Warm Up Clean – 3-5 reps at each position
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
Tall Clean – "PULL UNDER"
B) Front Squat Skill Transfer Exercises – 3-5 reps of each movement
No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)
C) 3x High Hang Clean + 3x Hang Clean + 3x Clean
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 35-lb. dumbbell / 20-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)
Time cap: 20 minutes
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
Target Time: sub 12 minutes
Time Cap: 20 minutes
STIMULUS and GOALS
Stimulus for today is moderate to moderate high intensity with steady/ non stop movement.
If you remember this one from the Open then you remember the pain it put you through. Shut the brain off and just move! The fastest times in this workout didn’t have a real strategy so accept the fact that it’s going to hurt and attack each station.
WORKOUT STRATEGY & FLOW
Dumbbell Snatches: Weight should be set where unbroken is definitely a possibility. If you need to rest make it short and get back to the dumbbell. Pause at the top of each rep to breathe and keep control going into the transition. Use the legs and hips as much as possible to save your pull.
Burpee Box Jump Overs: This is going to be the real heartache of the workout. Reps are always going to be 15 so ideally we want to establish a pace that won’t blow us up. Move steadily through at a maintenance pace for the first 4 sets and give it all you go on the last set. Stay low and try to keep moving with a goal finish time around 60 seconds.
If you have completed this workout before. Be sure to use what you’ve learned and make the proper adjustments to get a better time.
– 2 sets @80% 1RM Clean
Click "Workout prep notes available" directly below for the full description
Athletes Notes
How to approach the lifts
Record each set as 1 of your scores for load
Build up in weight in each set
Example Sets
Set 1:
3 Strict Press + 10 Push Press @ 135#
-rest 60-90 seconds-
Set 2:
3 Strict Press + 10 Push Press @ 145#
-rest 60-90 seconds-
Set 3:
3 Strict Press + 10 Push Press @ 155#
Based off of a 300# Split Jerk 1RM
2. Movement Prep/Activation and Increasing Heart Rate
3 Sets
1:00 Ski
10 hanging scap retraction
10 Ring Row (OR Body Row)
10 single arm kettlebell press (each side) (light)
3. Workout Prep
1 set (at workout pace)
2 Strict Chin Ups
2 Shoulder Presses (at workout weight)
3, 3, 6, 6, 9, 9…
Strict Chin Ups
Shoulder Presses (75/55)
Target Reps: 168+ (through round of 21)
Time Cap each set: 126 (Through round of 18)
STIMULUS
This couplet is pure upper body pressing and pulling capacity.
WORKOUT STRATEGY & FLOW
Strict Chin Ups: We want a reverse (supinated) grip here in contrast to our usual overhand strict pull up grip. Quick singles are allowed, although we’d like you to try sets of 2-3+ for at least a portion of the workout.
Shoulder Press: This should be a light weight you can keep unbroken through the round of 12 or more. Work to keep your rib cage down and not allow your back to arch.
SCALING
The SCALING aim is to finish near the target score and get a LOT of reps.
Scale to finish near the target score:
AMRAP 12 Minutes
2, 3, 4, 6, 6, 9…
Strict Chin Ups
Shoulder Presses (65/45)
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