Warm Up:
400m run EASY
1 set:
25 ft down and back:
– Bear crawl (down)
– Samson lunges (back)
– Spiderman twist – see video (down)
– Side lunges
– Crab walk (focus on maintaining high hips)
– Burpee broad jump
200m Run MODERATE
3 rounds for quality
5 scap pull-ups
10 plank shoulder taps (R/L) to down dog
10 bootstrappers
200m Run FAST/STRIDE
Skill Work:
5 sets:
3 front squats
– Barbell comes from the floor.
– Build to a heavy triple.
WOD:
For time:
50 front squats (95/135 lb)
50 bar-facing burpees
Intermediate:
For time:
50 front squats (65/95 lb)
50 bar-facing burpees
Beginner:
For time:
30 front squats (35/45 lb)
30 bar-facing burpees
HOME WOD:
Equipment:
For time:
50 DB front squats
50 DB-facing burpees
– Use two DBs.
Bodyweight:
For time:
100 air squats
50 object-facing burpees
– Object should be ~6 in high.
Movement scaling options:
Front squat: Load, DB or KB options, back squat (front rack limitation)
Burpee: Volume, burpee bar step-overs, burpees in place
Limited space option:
Substitute bar-facing burpees with lateral burpees over the bar.
Cool down:
Accumulate:
1:00 foam roll quad/leg
1:00 foam roll IT band/leg