I. General Warm-up
10 Empty Barbell Goodmornings
:15s Side plank/side
20yd. Rd 1- High Knees/Butt Kicks; Rd 2- Carioca
Warm-up reps of Clean Pulls
*% of Clean 1RM
rest ~2 minutes between sets
III. Transition and Build Up
Take warm-up sets as needed and set stations up.
IV. Workout Of The Day
*if needed scale run distance to achieve intended stimulus
PERCEIVED INTENSITY – 8/10
Starting with some heavy clean pull work to break down the Pull phase of the Clean. Focus on bar path and big hip drive even at these heavier loads. This will get the lift ready to go for the conditioning. This is based on a classic CrossFit Mainsite WOD. Simple but brutal combination of deadlifts and running. Try to keep a consistent pace across the runs and DL with the descending rep scheme.
V. Accessory, Recovery, and Community
Foam roll upper to lower back and upper hamstrings
VI. Supplemental Work
3 sets not for time
A1. 6-8 DB Single Arm OH Reverse Lunges/leg w/ Tempo 20X1: 2 seconds down, 0 second pause at the bottom, up fast, then 1 second pause at the top. (perform all reps on one side before other, DB should be in same arm as leg that is stepping back)1`
A2. 6-8 DB Bench Press w Tempo 30X1: 3 seconds down, 0 second pause at the bottom, up fast, then 1 second pause at the top.