Couch Stretch 2:00/Side Handstand Hold 1:00
-Then-
2 rounds
20 Unbroken WallBalls with a Lighter than metcon weight medball
15 KB Swings
Strength
Deadlift- 10 sets of 2
10×2 @ 50-60% 1RM for speed
Rest 1:00 between sets. This is more like a wod
STRENGTH/SKILL
Stimulus: Speed Rest: As Prescribed
Coach Focus: Today’s Deadlift session is a primer for next week’s opportunity to turn your athlete’s 1RM into a 3RM Deadlift. Coaches should not allow athletes to perform slow/lazy pulls. Instruct your athletes to pretend that they are trying to pull their old 1RM (effort-wise) with today’s session so the barbell leaves the ground with speed. Lighter and faster is better than heavier and slower. Note that we are looking for the concentric portion of each individual rep to be fast, not the fastest set of 2 possible.
Wod
For Time 5 Rounds
2 Wall Walks
6 Alternating Dumbbell Snatch 70/50lbs
then,
50 Wallballs 20/14lbs
then,
5 Rounds
6 Alternating Dumbbell Snatch 70/50lbs 2 Wall Walks
CONDITIONING
Feel: Gas Pacing: Sustain
Target Score: 12-16 Minutes Firebreather Score: Sub-10 Minutes
Scaling:
– Wall Walks: Use the Open Standard and scale athletes accordingly
– DB Snatch: Each set should not exceed :25 second to complete. Scale weight, not reps, but
ensure the DB stays heavy to retain the stimulus of “gas”
– Wallballs: Should not exceed 4 sets, or 4 total minutes. Scale weight, not reps.
Coach Focus: The first couplet should not exceed 5 minutes to complete. The wallballs should be done in 1-4 sets. Coaches should be pushing their athletes to reach for a big set their is only 1 set of wallballs. The second couplet should not exceed much more than 5 minutes either, but will slow slightly due to fatigue. Coaches must be careful to not over-scale the DB weight so that the workout does not turn into a wall walk workout.
Additional Notes/Resources: Wall Ball Tips: Throw a Knuckleball!
Extra- These are pieces are meant to be done if you 90 minutes or more to workout and to be done AFTER the Wod as an accessory piece not a substitution. The workout is the base, this is extra. Don’t major in the minor details. The hour we do is more than enough work for everyone.
3 Rounds (to be done outside, dont get in the way of class)
20 Pull Ups
20 DB Box Step Overs 50s/35s to 24″/20″
Rest 2:00