Back Squat
3 x 5
Skill
Amrap 7m
(Focus on form and control)
2 Pistols
4 T2B
6 Box Jumps ( feet fully on the box)
Mob
10 Minute Squat Test
WOD
For time ( 12 Minute cut off )
21 Pull-ups
9 Cleans (BW)
15 Pull-ups
6 Cleans
9 Pull-ups
3 Cleans
Come in prepared for the New Class Structure. We will be moving fast right from the get go. You will have approximately 15 minutes from the start of class for you to complete your strength work, After which I will go over the Skill portion of the day and you will complete it. Following the strength and skill work we will hit the mobility portion of the day followed finally by the WoD. If you think back to April 4th we did 5 rep max back squats for that day. You will be using approximately 80% of that number rounded down for todays strength session. your first two sets are warm-up sets and your third will be performed at the set weight. For example if you hit 365 for 5 on April 4th then today your goal will be 280 (284.4 rounded down) so you do the following sets after a brief warm-up, 200 for 5 followed by 250 for 5 followed by 280 for 5. Move quickly and help others change weight to facilitate the quick pace. Once you are done if others are still finishing up then get out the equipment needed for the skill session of the day and assist others in readying theirs. Weight for the coach to lead you through the practice before setting off on your own. Remember this portion of your class is meant to be practice not a work out. The goal is not to push your self to the limit here but instead improve your efficiency and technique on these movements. This will be followed by the Mobility WoD and finally instruction on and completion of the Main WoD. The hour will be fast paced and jam packed. You can help make each transition fluid and help the class run smoothly by coming in and knowing what to do right from the start. If you feel you need a little bit more time to warm-up then please come in a little early in fact I encourage it. Any questions you have about any movement we will be doing during the day need to wait until we have moved on to that portion of the class as I may address your concern at the start.
So in short come in ready with the following info:
Goal Weight for the back squats
Scaling idea for the skill practice
scaling idea for the WoD
Also be proactive in getting through each session do not wait for me to tell you to get set up, just get set up and wait for the 3-2-1 go.
I understand this is a new class structure and different from what many of you are used to but once we adapt and condition ourselves to its demands we will reap the rewards.
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