Back to basics continues with the warm up

Bike 5 minutes, coach will review what a good push up, and what good progressions for push ups look like

4 rounds for time
10 wall balls
10 Perfect air squats
10 perfect push ups

Strength-
Deadlift- yes they might come up in the open, but we cant avoid them for 5 weeks. these will be light sets of 7… do two warm up sets then build up in weight on your sets of 7, you shouldnt be going over 70 percent.

Wod
16 Minute Amrap
400 Meter Run
100 M Farmer Carry (use dumbbells so we have enough KB’s for the wod)
25 KB swings 70/50

You are more than welcome to do your kb swings outside… its supposed to be nice this week. soon it will be too hot to be doing entire wods outside.

Back to basics week
This is a high volume day. Don’t worry… YOU CAN DO IT!

Warm up with a partner. Run a wall ball for 800m… so fun.. we will wait for you to get back..
When you get back the coaches will show you a perfect wall ball shot then EVERYONE is going to 25 perfect wall balls…. Been seeing a few wall ball shots that would make the inventor of wall balls cringe.
We are going to squat to full depth (even if we have to get a target out for your to hit your fanny on) we are going to keep the ball above our chests the whole time.. elbows under the ball not flared way out.. and we are going to stay off our toes. Easy right.. If you have perfect wall balls.. try with a 30 pound or 50 pounder

Then grab a bar

Strength-back to basics again
The power position clean… (squat or power)

0-2 minutes 10 power position clean pulls
2-4 minutes 10 power position power clean
2-6 minutes 10 power position squat cleans or power position power cleans PLUS a front squat

Take a few minutes to build up to a heavy power position power clean 75 to 80 percent of max (squat or power)

12 minute Strength Emom-
even minutes, 4 Heavy power position clean (squat or power)
odd minutes 6 toes to bar or 10 sit ups

oh yes, there is more….

Wod- Good old fashioned Crossfit-
4 rounds for time
25 wall balls 30/20 rx
15 burpees
1 Sled push (don’t stall on the sleds, people might be waiting

Let get back to basics today-You need a good foundation to build off of.
Partner row/bike for 8 minutes
1 person rows for 1 minute the other does 10 squats and holds the last one.
after meet at the front of the room and we will wall squat to fix all these air squats. 30 per person with a one second hold at the bottom.. BACK TO BASICS

Strength- You should be good and warmed up by now so lets back squat!
2 sets of empty bar. 10 squats
2 sets of 7 at about 50 percents
2 sets of 5 at 70 and 75
5 sets 5 at 80 or 85. This should be tough.

Wod- (there is good chance thrusters will in the open Friday, might as well practice now.
11 Minutes Amrap
Thruster/push up ladder
Round 1.. 1 thruster, 1 hand release push up
then 2 and 2, 3,3, 4,4, 5,5 and so on.

Sunday Funday with a twist…
This is a partner wod, until the final wod.

Wod 1- 11 Minute Amrap, split the work how you want
50 cal row
150 doubles or 250 singles

Wod 2- 11 minute amrap
20 cal bike
20 sumo deadlift high pulls 95/65
20 burpees

Wod- 11 minutes to finish DITCH YOUR PARTNER YOU ARE GOING SOLO
100 DB single arm hang clean and jerk. Try to even it out 50 per arm but you are not required to alternate every rep.. 5 per arm then switch is a safe bet

***EMOM complete 5 toes to bar or 10 sit ups
***Wod starts with 5 toes to bar

Endurance- 5k Training. You have four weeks until you attempt to run your fastest 5k whether it here or at this race on Friday April 19th

https://runsignup.com/Race/FL/Tampa/RoarThroughYbor

Two options-
If you have run a 5k, treat this as speed work. Go fast on these miles
3×1 mile with 5 minute rest
If you haven’t run a 5k treat this as time on your feet. Go slower. Run a mile slow. Rest 5 minutes repeat 2 or three times

9am-mobility

10am Partner chipper 40 minute cap. Will anybody make it! split the work however you want.
Start with 1000M Row
Then go into
10 rope climbs (or 10 pulls each from the floor)
10 Sled push (50 meters down and back)
20 Man Makers
20 100m sprints (go every other person)
30 Power Cleans 135/95
30 Shoulder to overhead 135/95
60 Slam balls over the shoulder
60 Walking lunge with slam ball
80 wall balls
80 Burpees
100 Cal bike
100 walking lunges
1000m row cash out