Monday July 4, 2022

“Land of the free, because of the brave.” -Anonymous

Warm Up: 
1 set:
:20 on/:10 off
Mountain climbers
Jumping jacks
Jumping air squats

1 set:
:20 on/:10 off
Mountain climbers
Jumping jacks
Jumping lunges

Specific Warm-Up:
1 set:
10 deadlifts (empty bar)
7 deadlifts
6 deadlifts
5 deadlifts (workout weight)
– Spend no more than 5:00 on the deadlift.

1 set:
8 KB swings to shoulder height
8 KB swings overhead
– Spend no more than 1:00 on the KB swing.

1 set:
10 overhead squat (PVC or empty bar)
7 overhead squats
5 overhead squats (workout weight)
– Spend no more than 4:00 on the Overhead squats

1 set:
3 burpees
– Spend no more than :30 on the burpees

1 set:
3 kip swings + 3 big kips (unbroken)
3-5 kipping pull-ups
3-5 kipping chest-to-bar pull-ups
– Spend no more than 3:00 on the pull-ups.

1 set:
5 box jumps
– Spend no more than :30 on the box jumps

1 set:
3 DB power cleans
3 DB squat cleans
– Spend no more than 1:00 on the DB squat cleans.

BENCHMARK WOD: LUMBERJACK 20
For time:
20 deadlifts (185/275 lb)
400-m run
20 KB swings (24/32 kg)
400-m run
20 overhead squats (75/115 lb)
400-m run
20 burpees
400-m run
20 chest-to-bar pull-ups
400-m run
20 box jumps (20/24 in)
400-m run
20 DB squat cleans (30/45 lb)
400-m run

Time Cap: 35 Minutes

Intermediate: 
For time:
20 deadlifts (105/155 lb)
400-m run
20 KB swings (16/24 kg)
400-m run
20 overhead squats (55/75 lb)
400-m run
20 burpees
400-m run
20 pull-ups
400-m run
20 box jumps (20/24 in)
400-m run
20 DB squat cleans (20/35 lb)
400-m run

Beginner:
For time:
20 deadlifts (55/75 lb)
200-m run
20 KB swings (8/12 kg)
200-m run
20 overhead squats (35/45 lb)
200-m run
20 burpees
200-m run
20 jumping pull-ups
200-m run
20 box jumps (12/20 in)
200-m run
20 DB squat cleans (10/15 lb)
200-m run

Movement scaling options: 
Deadlift: load, partial ROM, DB options
KB swing: load, shoulder-height swing, single-arm swing, SDLHP
Overhead squat: load, overhead lunges, DB options, front squat
Burpees: burpee to an elevated target, up-downs
CTB pull-ups: kipping pull-ups, banded pull-ups, ring rows
Box jumps: height, step-ups
DB squats: load, DB hang clean, DB power clean, single-arm options
Run: distance, erg substitutions

Dumbbell option:
For time:
20 DB deadlifts
400-m run
20 DB swings
400-m run
20 DB overhead squats
400-m run
20 burpees
400-m run
20 DB bent over rows
400-m run
20 box jumps (20/24 in)
400-m run
20 DB squat cleans
400-m run

Cool down / Post-Workout Skill Work: 
2 sets:
:30 frog stretch
:30 couch stretch/leg