Warm Up
10 each Floor I-Y-T
10 Dislocates and Pass Throughs
3 Rounds for Quality
1 min Shuttle Run
Alternative Side Shuffle with Floor Touch
10 GHD Back Extensions
Alternative Superman Back Extensions
10 Banded Good Mornings
10 Barbell Front Squats
Session 1
Weightlifting (Week 7)
I. Every 2 - 3 mins x 5 sets: Squat Clean + Jerk
1 x 3 @ 70%
1 x 3 @ 72%
1 x 3 @ 75%
1 x 3 @ 80%
1 x 3 @ 80%+
% based on 1 RM Clean and Jerk
Reps are not Touch and Go. Complete as singles
II. Every 2 - 3 mins x 4 sets: Clean Pulls
2 x 3 @ 100%
2 x 2 @ 105%+
% based on 1 RM Clean
Reps are not Touch and Go. Reset after each rep
III. Every 3 mins x 6 sets: Back Squat
6 x 2 @ 80%
% based on 1 RM Back Squat
WOD
2 Rounds For Time
30 - 20 - 10 Bench Press
Alternative DBs / Parallette Push Up
3 / 2 Legless or Regular Rope Climb after each set
Alternatives
8 Strict Pull Ups
16 Alternating Ring or Bent over Row
Rest 5 mins between each round.
RX 135 / 95 lbs
Scaled 115 / 75 lbs
Accessory Work
EMOM 12
1st 50 ft. Barbell Backrack Carry
Alternative DBs / KBs Front Rack Carry
2nd 50 ft. Farmers Carry
3rd 4 Sandbag Cleans + 50 ft. Bear Hug Carry
Alternative DB Cleans + 50 ft. Gun Walk
Athlete chooses load
Session 1
Optional
"Brazilian CF Championship 2020 Event 1"
5 Rounds for Time
1000 / 800m Bike Erg
400m Run
Weight Vest Optional
Alternative
5 Rounds for Time
80 Double Unders
400m Row
Cool Down
30 seconds Deep Forward Lunge (Push Hips forward) L
30 seconds Pigeon Pose (L)
30 seconds Deep Forward Lunge (Push Hips forward) R
30 seconds Pigeon Pose R
1 minute Puppy dog pose
30 seconds puppy dog pose right (bring both arms to the right side)
30 seconds puppy dog pose left (bring both arms to the right side)
30 seconds Thread the Needle L
30 seconds Thread the Needle R
1 minute L-sit Fold Forward
1 minute Seated Shoulder Extension Stretch
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