Team Wall Sit Warm Up
The entire class will need one 45lb plate. Everyone gets into a wall sit close enough to each other so you can pass the plate to the next athlete. With the plate starting at one end of the line, the first athlete runs with the plate to the other end of the line and passes the plate to the next person. Once an athlete passes the plate off, they perform 3 jump squats and then resume their wall sit. The last athlete in line runs the plate back to the start and starts the pass again.
Mobility Recommendation: Single LAX Ball Trap/Scap smash, 2:00/side
Strength (Deload Week 4)
Deadlift: 5 @ 50%, 5 @ 55%, 5 @ 60% (use your working weight to calculate percentages, last set is not for max reps)
“Deload Week” is a rest week with an active spin on it – we decrease the percentages but you still have the opportunity to practice your movements.
For Time: 150 Double Unders, 500m Row or 800m Bike/400m Run, 50 Wall Balls (20/14), 50 Kettlebell Swings (53/35), 50 KB Overhead Squat (53/35), 50 Push Ups, 500m Row or 800m Bike/400m Run, 150 Double Unders
Staggering the start by 4 minutes, per head, should alleviate issues if everyone wants to row, but a, 800m bike or 400m run is a fine substitute. This chipper should take less than 25 minutes to complete. Spend adequate time warming up your shoulder and t-spine. If there are enough KBs such that athletes can use a lighter one for the OH squats (if needed) but the Rx weight for the swings, that’s perfectly fine.
General: 20 Banded Glute Activation Steps left, right, forward, backward, + 5 banded air squats after each direction, Run 400m, 20 Empty Bar Thrusters
Specific (Empty Bar, 5 Reps of Each): Muscle Snatch, Pause Overhead Squat, Behind the Neck Snatch Grip Press, Snatch Balance, Power Position Squat Snatch
Mobility Recommendation: Shoulder Mobility, 2:00/side.
Squat Snatch: spend 15 minutes to build to today’s heavy 1RM
Oftentimes a gradual increase in weight across many, many sets is the key to a new PR. Feel free to run this as an EMOM, starting at a moderate weight and using 15 sets to build to a few heavy singles by the end. You should only be failing reps toward the end if you’re pushing for a PR, otherwise you should back the weight down and build back up.
3 RFT: 400m Run, 7 Squat Snatch (135/95)
The weight on the snatch should require you to deliberately set up for each rep, but you shouldn’t be failing unless you’re racing to finish round 3. Overall, the workout is designed to take between 8 and 15 minutes.