(General 3:00)
:30 row
:30 inch worm
:30 scorpion
2 rounds
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(Specific 18:00)
:10 dead hang
5 scap pull up
10 kipping swing
2-5 strict pull up or ring row
2-5 kipping or jumping pull up
2 kipping swing + hip to bar pull (2 sets)
Jump to rig + hip to bar pull (2 sets to focus on where to jump from for glide type kip)
5 bar muscle up or jumping / banded bar muscle up practice
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5 deadlift as group
3×3 deadlift to prep and build toward strength work below
Build to a heavy single in 10:00 for deadlift today.
*The goal is if you feel good and go for it. If you feel sluggish, then be sure you build well past your choice of weight for the deadlift in the metcon.
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After building to a heavy single below, reset the bar for workout weight and execute a “primer” as a class of:
3 deadlift
2 bar muscle up
2 rounds
Then rest 3-5 minutes for a reset prior to the metcon.
RXConditioning
5 Bar muscle up
5 Deadlift (315/225lb.)
5 rounds for time.
Goal: Sub 8:00
Cap: 10:00
Intermediate
5 Jumping or banded bar muscle up
5 Deadlift (225/155lb.)
5 rounds for time.
Baseline
5 Burpee jumping pull up
5 Deadlift (65/45lb.)
5 rounds for time.
(6:00)
3×15 Banded pull-a-parts
:30 pigeon stretch each leg after each set of pull-a-parts
We are starting the week with skills and moderately heavy loads and the goal is to “burn it down.” Almost anyone will find a limitation/challenge in this couplet. The goal is to sort those out through the warm up. This means–where will you struggle, and what will you need to scale? Will the time cap be close? The goal is to get everyone through closer to the “goal time” each day and not be flirting with the time cap too often. This is how we will push intensity and get the results that those who are finishing under the goal time will receive. The deadlift weight is meant to be a challenge but if athletes can’t get 5 done each round in 2 quick sets, scale it back a touch. If the load scares you but you can move it well and to the aforementioned expectations, go for it!