A) Whiteboard Brief (0:00 – 3:00)
– Strength: Today is Week 1 of a new Speed cycle for the Front Box Squat. Loading is intended to be light and allow for fast sets. This work will be done with a running clock.
– Metcon: Today’s Benchmark workout involves a heavier barbell and a high-skill gymnastics movement so managing pacing/fatigue is paramount. Start off slower than you think and adjust your pace as the workout progresses. All sets of Front Squats should be heavy and difficult to complete UB.
B) Warm Up/Mobility (3:00 – 15:00)
At a slow pace:
Grab a barbell and complete:
3 Rounds of:
5 Power Cleans
5 Front Squats
5 RDLs
*Add weight + repeat
*Between rounds complete:
10 V-Ups
10
Glute Bridges (squeeze glutes for a 2 ONE THOUSAND at peak contraction)
*These rounds should be slow enough that you’ll be able to coach your athlete’s movements.
C) Strength (15:00 – 35:00)
1) EMOM 8:
3 Front Box Squats @60% of Monday 2RM.
2) Power Clean + Front Squat: Build to Metcon weight in 3 sets x 1 Power Clean + 1 Front Squat.
Between sets perform 3-5 Knee Lifts or T2B.
D) Metcon (35:00 – 55:00)
For time:
15 Front Squats (155, 105)
21 T2B
30 Bar Facing Burpees
12 Front Squats
15 T2B
20 Bar Facing Burpees
9 Front Squats
9 T2B
10 Bar Facing Burpees
L3: (135, 95)
L2: (115, 75) (Knee Lifts)
L1: (Goblet Squats x 15 Reps each round) (Reverse Crunches) (Regular Burpees)
18:00 Cap
E) Extra Credit (55:00 – 60:00)
Banded Pull-Throughs: 3 x 25. Rest 60s.