Coaches- Tiffany, Bailey, Jeremy, Caleb
-$25 buy in includes team shirt
– 4 points to be earned weekly by athletes.
1 point for doing the WOD
1 point for attending Friday night
1 point for dressing in theme
1 point for logging in Wodify
Bonus points to be earned:
-5 points awarded to the team with the best top 5 scores weekly.
-5 points awarded to the best performing athlete not based on score. Selected by coaches
-5 points for each HQ sign up.
General Warm Up (5-12)
3 rounds:
5-10 Push Toe Tap (pushup-tap-tap)
10 Alternating Step Up
10 Bend and Bow (plate ground to OH round 2&3)
Specific Warm Up (12-25)
Box Jump Over:
5 Box Jump (lower height)
5 Box Jump (workout height)
6-8 Box Jump Over (workout height, go over technique options like rotating on box, staying low, etc)
DB Snatch:
5 Single Arm Deadlift (each side)
5 Single Arm Hang High Pull (each side)
4 Hang Snatch (each side)
4-6 Alternating DB Snatch (work on cycling)
Wall Walk:
:20 Wall Facing HS Hold
10 Plank to Wall Press (alt arms, 5 each)
1-2 Wall Walk (or option)
RXConditioning (27-52)
AMRAP in 25 minutes
3 Wall Walks
12 Dumbbell Snatches (50/35 lb)
15 Box Jump Overs (24/20’)
1:00 Rest after each round
Goal: 8+ rounds (faster than 2:00 per round)
Intermediate
AMRAP in 25 minutes
2 Wall Walks
12 Dumbbell Snatches (35/20 lb)
10 Box Jump Overs (20/14’)
1:00 Rest after each round
Baseline
AMRAP in 25 minutes
2 Wall Walks (partial range) or Stationary inchworm
10 Dumbbell Snatches (10/5 lb)
10 Plate Jump Overs (6/4’)
1:00 Rest after each round
(55-60)
CF Football cool down stretch
(0-5)
Today we revisit an old open workout from 2022. The old open workout was a 15:00 AMRAP, and today we are taking it for a spin for 25:00. Why? Well, today we are giving you rest. The idea here is to practice fast movements, fast transitions and an eye of the tiger type approach that allows for amazing results in an interval format. The wall walks, snatches and box jump overs should take you less than 2:00, and if they do not, then we need to scale back some of the volume of reps or the load of the DB. This is important to keep our work-to-rest ratio under 2:1, otherwise the intensity and speed will drop off too soon in the 25 minute working window.