A) Whiteboard Brief (0:00 – 3:00)
– Strength: This is the FINAL week of Box Squat work. Next, we’ll start a cycle for the Front Squat. All
sets of Box Squats today should look very similar to last week in terms of speed off of the box.
– Metcon: Today’s Metcon should be a burner. Give the first half of this workout your all. If you have a
time/load from last year let that serve to develop your game plan for today.
– Strength: This is the FINAL week of Box Squat work. Next, we’ll start a cycle for the Front Squat. All
sets of Box Squats today should look very similar to last week in terms of speed off of the box.
– Metcon: Today’s Metcon should be a burner. Give the first half of this workout your all. If you have a
time/load from last year let that serve to develop your game plan for today.
B) Warm Up (3:00 – 20:00)
Grab a set of Dumbbells and Bar then complete:
2 Rounds of:
10 Reverse Lunges in place (alternating, total)
5 DB Front Squats
10 RDLs w. bar
10 Bird-dogs, 5 each side.
Then,
Take 5 Minutes to Review Cleans
Take 5 Minutes to Review + Warm-up Box Squats
C) Strength (20:00 – 40:00)
1) Wide Stance Box Squat: 7 x 3 @70% of 12/3 3RM, every 60s.
2) Metcon Prep: Set up barbells, DBs
D) Metcon (40:00 – 55:00)
”Open WOD 18.2”
In a 12 Minute Window:
For time:
1-2-3-4-5-6-7-8-9-10
DB Front Squats (40/30)
Bar Facing Burpees
Remaining time: Max Clean
*Stepping over the bar allowed
*Beginners: Build to a moderate load in the Deadlift instead of clean.
”Open WOD 18.2”
In a 12 Minute Window:
For time:
1-2-3-4-5-6-7-8-9-10
DB Front Squats (40/30)
Bar Facing Burpees
Remaining time: Max Clean
*Stepping over the bar allowed
*Beginners: Build to a moderate load in the Deadlift instead of clean.
E) Extra Credit (55:00 – 60:00)
Single Leg DB RDLs w. support: 4 x 6-10 each. Rest 60s.
OR
Light 400 meter sledpull powerwalk