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Workout – Friday, July 1

TIMELINEINTRODUCTION
0:00 – 12:00 General Warm-Up (12 min)
12:00 – 20:00 Specific Warm-Up (8 min)
20:00 – 34:00 Skill/Strength (14 min)
34:00 -37:00  Pre-WOD Break/Prep (3 min)
37:00 – 54:00 WOD (17 min)
54:00 – 60:00 Accessory/Cool Down/Clean up (6 min)
A high-volume squat day to kick off a new month of training, starting with athletes working through 3×10 back squats building each set. While this is not intended to be max effort, don’t be surprised to see members who have been around for a while working heavier than the last time we tested a true 10RM (7/26/21). After the strength, we’ll switch from a back squat to a front squat and work through “My Maserati Does 185,” a fast-paced couplet of running and heavy front squats. Overall we are looking for athletes to move at a fast pace on each run and immediately move into the five front squats. Ideally, these will be done unbroken, but since the weight is slightly heavier than usual, don’t be surprised to see members break them up into sets of 3-2.
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.

WL athletes should pick a pace on the run that allows them to keep moving at a quick, sustainable pace through the full workout. Weight on the Front Squats should be moderate and allow the athlete to complete them unbroken to start.
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.

Quick runs and moderate to heavy squats are the goal today. Very short breaks between movements to breathe are ok but the goal is a quick, consistent pace with good ROM on the Front Squats.
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!

Fast runs, heavy squats! IS athletes can treat each run as a sprint effort before breathing and bracing for the heavier Front Squats. Squat reps should be heavy can be done in 1-2 quick sets each round as needed.

WARM UP: 00:00 – 20:00 (20 MINS)

GENERALSPECIFIC
1:00 Lunging Ankle Stretch/Side
1:00 Banded Hip Distraction/Side
into..
10 Slow Groiners
100m run
10 Boot Strappers
100m run
Review Back Squat
Into..
2×10 (1st w/ Empty Barbell, 2nd w/ light load)

Skill/Strength: 20:00 – 34:00 (14 MINS)

OPTION 1OPTION 2
Back Squat
3×10 (Building)
Goblet Squat
3×10 (Building or add 1 second pause on 2nd set, 2 second pause on 3rd set)

PRE-WOD BREAK/PREP: 34:00 – 37:00 (3 MINS)

WOD: 37:00 – 54:00 (17 MINS)

OPTION 1OPTION 2
“My Maserati Does 185”
5 RFT
200m run
5 Front Squat (185/125lb) (84/57kg)

12 MIN CAP
“Remote My Maserati Does 185”
5 RFT
200m run
8 DBL DB Front Squat
12 MIN CAP

POST WOD: 54:00 – 60:00 (6 MINS)

ACCESSORYCOOLDOWN
1:00 Couch Stretch/Side

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