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Workout – Friday, June 10th

TIMELINEINTRODUCTION
0:00 – 13:00 General Warm-Up (13 min)
13:00 – 18:00 Specific Warm-Up (5 min)
18:00 – 35:00 Skill/Strength (15 min)
35:00 -38:00  Pre-WOD Break/Prep (3 min)
38:00 – 57:00 WOD (19 min)
57:00 – 60:00 Accessory/Cool Down/Clean up (3 min)
Today’s focus will be on squats and conditioning starting off the day with our final week of the box squat cycle. Ideally, these will be at the heaviest loads you have worked at yet. Reference back to 5/25 to help gauge what appropriate jumps might look like. After the strength session, we’ll dive into today’s EMOM, “Pick Your Poison,” combining front squats (athlete’s choice of weight), double unders, and up-downs. The front squats should be moderate-heavy and unbroken across every set, while the double unders and up-downs should take no more than :50 seconds to complete. Cut back the reps as needed to allow for this.
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
Building strength through Powerlifting and Olympic lifting can help to boost our metabolic engine! Bodies with more muscle than fat will burn more calories throughout the day, even when we aren’t working out.

Choose a moderate weight for the front squats, athletes in this group should be able to perform at least 6-8 reps of their chosen weight when fresh.

Double unders can be scaled as needed by reducing the reps or scaling to single unders. 

Up downs should be done at a smooth consistent pace with focus on controlled breathing to help manage effort.
Lifting heavier weights can have enormous benefits for all athletes! Weightlifting makes us stronger, increases bone density, stimulates hormone production, and improves dynamic range of motion and core strength. 

Choose a moderate to heavy weight for the front squats, athletes in this group should be able to perform at least 5-7 reps of their chosen weight when fresh.

Athletes should earn at least 20-30 seconds rest between movements.  

Double unders can be scaled as needed by reducing the reps or scaling to single unders. 

Up downs should be done at a smooth consistent pace with focus on controlled breathing to help manage effort.
Big, multi-joint movements are the best way to increase strength and build muscle. Your body adapts to the stresses of lifting heavier weights by releasing the hormones needed to help you recover and grow while simultaneously revving up your metabolism to increase the number of calories you will need to consume post-workout. 

Choose a moderate to heavy weight for the front squats, athletes in this group should be able to perform at least 5-7 reps of their chosen weight when fresh.

Athletes should earn at least 20-30 seconds rest between movements.  

For some this will be a great chance to work on improving double unders in a workout setting. Work on a few cues that can help to improve this skill prior to 3-2-1 go! 

Up downs should be done at a smooth consistent pace with focus on controlled breathing to help manage effort.

WARM UP: 00:00 – 18:00 (18 MINS)

GENERALSPECIFIC
5 RDS (:20 on, :10 off)
Single Unders→ Switch to Double Unders/Attempts after round 3
Close stance squats
Up-Downs
Review Box Squat

Skill/Strength: 18:00 – 35:00 (17 MINS)

OPTION 1OPTION 2
Box Squat
4×1
Pause Goblet Squat
4×5 (5 Sec Pause)

PRE-WOD BREAK/PREP: 35:00 – 38:00 (3 MINS)

WOD: 38:00 – 57:00 (19 MINS)

OPTION 1OPTION 2
“Pick Your Poison”
EMOM X 18
Minute 1: 5 Front Squats (Moderate-Heavy)
Minute 2: 50 Double Unders
Minute 3: 15 Up-Downs (2/22/22)
“Remote Pick Your Poison”
EMOM X 18
Minute 1: 10 DB Front Squat
Minute 2: 50 Double Unders/Single Unders
Minute 3: 15 Up-Downs

POST WOD: 57:00 – 60:00 (3 MINS)

ACCESSORYCOOLDOWN
1:00 Couch Stretch/Side

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