Workout – Wednesday, June 1

0:00 – 11:00 General Warm-Up (11 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)
After officially wrapping up our deadlift cluster cycle and hitting some new 2RM, today we will focus on helping prepare for the CrossFit total in two weeks, focusing on making appropriate jumps that will set you up for success. Weight should be heavy today, ideally aiming for no misses. For the workout, the front rack lunges and managing grip will be the main struggles. Overall, we are shooting to cycle the barbell on the cleans, ideally avoiding singles, complete the lunges ideally unbroken or two sets tops, and keep consistent sets on T2B. If needed, don’t be afraid to scale the T2B reps to see that you keep sets of 3+ throughout.
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 opt for a weight that is moderately heavy and allows them to do the first few rounds of this WOD unbroken and aim to maintain this pace for as long as possible.
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. 

GF athletes should aim to move at a quick, steady pace for the entire 10 minute cap! Weight selection and appropriate scaling for the T2B will help to minimize the need for rest breaks and will ensure a smooth moderately high energy output for as much time active as possible.
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! 

Weight selection today should see the athlete able to move the weight with some speed and with good range of motion and balance in the lunges. This group should avoid setting the bar down or dropping from the pullup bar as much as possible, taking short micro rest breaks between movements instead to breathe and rest their grip.

WARM UP: 00:00 – 18:00 (18 MINS)

8 Kip Swings
8 Samson Lunges
8 Cossack Squats
10 Clean Deadlift
10 Muscle Cleans
10 Elbow Punches
10 Front Rack Lunges
Review Deadlift

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

DB Deadlift
2×8 (Add 1 sec tempo if cannot increase weight)
2×6 (Add 2 sec tempo if cannot increase weight)

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

WOD: 36:00 – 54:00 (18 MINS)

“Infinite Sequence”
5 Power Cleans (135/95lb)(61/43kg)
10 Front Rack Lunges 
15 T2B
“Remote Infinite Sequence”
5 DB/KB Power Cleans
10 DB/KB Front Rack Lunges 
15 V-Ups

POST WOD: 54:00 – 60:00 (6 MINS)

N/A1:30 Forearm Stretch
1:00 Knees to Chest Stretch

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