Athletes Camp WOD: July 17, 2021

Warm Up

12 Single Leg Forward Fold

12 Scapular Push Ups

12 Plank T Spine Openers

12 Deep Forward Lunge to Forward Fold

20 Fire Hydrants per leg

Wrist Prep

3 Rounds For Quality

10 Pike Leg Lifts

10 Push-ups

10 Heel Touches

10 Scap Pull-ups

Session 1

---

Weightlifting

I. Every 2 - 3 mins x 5 sets: Push Jerk

1 x 5 @ 65%

1 x 5 @ 70%

2 x 5 @ 75%

1 x 5 @ 75%+

% based on 1RM Push Jerk

Take the bar off the rack

II. Every 2 mins for 6 sets: Superset

5 Deadlift

10 Barbell Good Mornings

Deadlift- 65-80% 1RM

Good Mornings - Add weight as needed, but follow good technique and positions to optimize posterior chain activation.

---

Conditioning 1

3 Rounds For Time

750 / 600m cal Bike Erg or Row

30 Wall Balls

Alternative Empty Bar Thrusters

20 Toes-to-bars

Alternative 30 Toes to DBs

RX 30 / 20 lbs

Scaled 20 / 14 lbs

---

Accessory Work

3 Rounds for Quality

8 L/8 R Tempo Single Leg Box Step Downs, pick height

15 Banded Good Mornings

10 GHD Back Extensions

Alternative Superman Back Extensions

Session 2

(Optional)

---

Conditioning 2

For Time

50 / 42 cal Row

50 / 42 cal Air Bike or Squat Jumps

Rest 2 mins

42 / 36 cal Row

42 / 36 cal Air Bike or Squat Jumps

Optional continuation...

Rest 2 mins

36 / 30 cal Row

36 / 30 cal Air Bike or Squat Jumps

Rest 2 mins

30 / 24 cal Row

30 / 24 cal Air Bike or Squat Jumps

---

Cool Down

1 min Scorpion Stretch (L)

1 min Scorpion Stretch (R)

10 Cat & Cow

30 secs Child's Pose

30 secs Thread the needle (R)

30 secs Thread the needle (L)

30 secs Upward Facing Dog

30 sec Deep Forward Lunge (L)

30 sec Deep Forward Lunge (R)

30 secs Pigeon Pose (L)

30 secs Pigeon Pose (R)

10 Downward Dog Ankle Stretch

1 min Seated Shoulder Extension Stretch