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Workout – Saturday, June 11

TIMELINEINTRODUCTION
0:00 – 12:00 General Warm-Up (12 min)
12:00 – 22:00 Skill/Strength (10 min)
22:00 – 25:00  Pre-WOD Break/Prep (3 min)
25:00 – 55:00 WOD (30 min)
55:00 – 60:00 Accessory/Cool Down/Clean up (5 min)
The shuttle run became quite the controversial movement during the 2022 Quarterfinal and age-group qualifiers, but is most likely not going away! It will be a crucial piece of today’s partner workout, combining wall walks, shuttle runs, and shoulder to overheads. Today our skill/strength will serve more as an extended warm-up, allowing you to warm up your push press/push jerk and review the shuttle run/wall walk. Overall, we want to see quick wall walks and shuttle runs throughout the 30 minutes and athletes choosing a barbell that they can move unbroken across the entirety. If you do not have a setup that will allow for running away from barbells, swap out the shuttle runs for 100m.
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.

Athletes should pick a partner who is well matched in intensity and should start at a moderate intensity that allows them to recover while their partner is working. 

The S2OH weight should be something that the athlete can manage for 6-8 reps early on.
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. 

Athletes should pick a partner who will push them to work hard. 

Pacing and weight selection should allow athletes to move fairly quickly and recover sufficiently on rest intervals.  

The S2OH weight should be something that the athlete can manage for 5-7 reps early on.
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! 

Athletes should pick a partner who will push them to work hard. 

Pacing and weight selection should allow athletes to move fairly quickly and recover sufficiently on rest intervals.  

The S2OH weight should be something that the athlete can manage for 5-6 reps early on. They should resist the urge to re-rack or drop the bar until the set is done to avoid any prolonged rest breaks.

WARM UP: 00:00 – 12:00 (12 MINS)

GENERALSPECIFIC
4 RDS
4 Shuttle Runs @ Easy-Moderate Pace
10 Push Press
20 Plank Shoulder Taps
N/A

Skill/Strength: 12:00 – 22:00 (10 MINS)

OPTION 1OPTION 2
EMOM X 6
Minute 1: 1 Shuttle Run + 1 Wall Walk
Minute 2: 1 Shuttle Run + 5 Shoulder to Overhead (Building to Workout weight)
EMOM X 6
Minute 1: 1 Shuttle Run + 1 Wall Walk
Minute 2: 1 Shuttle Run + 5 DB Shoulder to Overhead

PRE-WOD BREAK/PREP: 22:00 – 25:00 (3 MINS)

WOD: 25:00 – 55:00 (30 MINS)

OPTION 1OPTION 2
“Sid and Geno”
AMRAP X 30
I Go, You Go w/ A Partner
1 Wall Walk 
3 Shuttle Runs (50ft (25 down/back) = 1 Rep)
5 Shoulder to Overhead (155/105lb) (70/48kg)
AMRAP X 15
1 Wall Walk 
3 Shuttle Runs (50ft (25 down/back) = 1 Rep)
5 DB Shoulder to Overhead

POST WOD: 55:00 – 60:00 (5 MINS)

ACCESSORYCOOLDOWN
N/A1:00 Hands on Wall Prisoner Stretch
1:00 Standing Calf Stretch

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