General Warm Up (5-12)
3 rounds:
1:00 Row (easy, moderate, hard)
1:00 Shuttle Run
Specific Warm Up (12-35)
Pistol:
10 Air Squat
10 Reverse Lunge
10 Feet together squat
4-6 Shrimp Squat (can progress from toe barely touching ground to only knee touching ground)-
4-6 Pistol (option they will be doing in workout)
Power Clean:
Above Knee-
5 Jump and Shrug
5 High Elbows
5 Muscle Clean
5 Clean Drop
5 Hang Power Clean
then…
3-5 Hang Power Clean (building to workout load, should be able to get there 5 sets)
(35-53)
2k Row
50 Pistol
30 Hang power clean (225/155lb.)
For time.
Goal: Sub 15:00
Cap: 18:00
Intermediate: 1500m Row, 50 single leg squat to box or 30 pistol holding plate or rig, 165/115lb.
Baseline: 1k Row, 30 single leg squat to box or step up, 45/35lb.
(55-60)
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
(0-5)
Today is a workout that is both high capacity and high skill. Can anyone take this thing on RX’d? The workout isn’t created to discourage but to inspire. Even the fittest in our community has to be challenged or their journey will only halt. Remember as we program for the best and scale for the rest, this methodology was built around this principle and why it works. Don’t tie your self worth or the progress of your training to the letters RX’d because as you get fitter, the standard rises with it. Pace the row enough that you get off ready to move steady on the pistols and the hang clean should be doable in sets of 5+ but it is ok for it to be heavy, this is a heavy WOD!