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Workout – Friday, July 29

TIMELINEINTRODUCTION
0:00 – 4:00 Brief (4 min)
4:00 – 11:00 General Warm-Up (7 min)
11:00 – 18:00 Specific Warm-Up (7 min)
18:00 – 33:00 Skill/Strength (15 min)
33:00 -36:00  Pre-WOD Break/Prep (3 min)
36:00 – 54:00 WOD (18 min)
54:00 – 60:00 Accessory/Cool Down/Clean up (6 min)
Today will start a new deadlift cycle that will see members work through 4 sets of 5 starting at 70% of the 1RM they hopefully established last month during the CrossFit total or working at ~ a 6 out of 10 on an RPE scale. We want to see touch-and-go reps keeping perfect form on all four sets today. After the deadlifts, we have a fast-paced couplet consisting of double unders and light-moderate deadlifts. Both movements should be completed as close to unbroken as possible, with the double unders taking no more than 75 seconds per jump rope and no more than two sets on the deadlift.
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
Weight loss athletes can benefit from the higher intensity demands of these workouts. That demand will help them learn to push their intensity limits resulting in the ability to do more work in future workouts that require less intensity.

Scale DU’s as necessary, athletes will need to keep moving well to finish the WOD in the 10 minute cap. 

Deadlift weight should be heavier today. Have athletes choose a weight that they can handle for 5-8 reps when fresh to start with.
Many General Fitness workouts fall squarely between the glycolytic and oxidative energy systems. The glycolytic system can only crank out the intensity for approximately three minutes, and the oxidative system isn’t ready to match the intensity. The result is muscular and respiratory discomfort. GF athletes should approach these workouts with the goal of achieving a 7-9/10 level of effort through the entire WOD.

Challenge athletes in this group to work on linking those DU’s! Scale rep numbers before scaling down to singles! 

Deadlift weight should be heavier today. Have athletes choose a weight that they can handle for 5-8 reps when fresh to start with.
GF workouts are a great way for the Increased Strength athlete to increase their stamina, build muscle mass to help them move more weight, and achieve a higher output in future workouts – a win/win!

IS athletes should aim to complete all reps with consistent tempo, full range of motion, and proper bracing. Quality reps for all movements!

Challenge athletes in this group to work on linking those DU’s! Scale rep numbers before scaling down to singles! 

We’re looking for quality reps on all Deadlifts today. Break them up as needed to maintain good mechanics.

WARM UP: 04:00 – 18:00 (14 MINS)

GENERALSPECIFIC
EMOM x 9
Minute 1: :40 Single Unders→ Penguin Taps→ Double Unders/Attempts
Minute 2: :40 Inchworm + Push-Ups
Minute 3: 10 Straight Leg Deadlifts
Review Deadlift
Into..
2×5 Tempo Deadlift (2120)

Skill/Strength: 18:00 – 33:00 (15 MINS)

OPTION 1OPTION 2
Deadlift
4×5 @70%
DB Deadlift
4×10 @ Moderate-Heavy

PRE-WOD BREAK/PREP: 33:00 – 36:00 (3 MINS)

WOD: 36:00 – 54:00 (18 MINS)

OPTION 1OPTION 2
“D&D”
5 RFT
50 Double Unders
10 Deadlifts (185/125lb) (84/57kg)

10 MIN CAP
“Remote D&D”
5 RFT
50 Double Unders
10 DBL DB Deadlift

10 MIN CAP

POST WOD: 54:00 – 60:00 (6 MINS)

ACCESSORYCOOLDOWN
1:00/side Banded Hamstring Stretch

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