Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
15 banded pull-throughs
100’ farmers carry
Mobility
Posterior chain prep
CF Strength
A1. Deadlift – 3×10 across; try to hit around 75% for all sets
A2. GHD sit-ups – 3×15
The big sets of deadlifts are going to require you to have a plan and appropriately build during your warm-up sets. The goal is to complete all 3 sets at 75% your 1RM. Even if you finish your first set of 10 and it feels like you could lift more, keep the weight across. You are not looking to max out a lift today. It’s about moving a high percentage over a lot of reps and doing it with perfect form.
Make sure you have a good understanding of what a GHD sit-up should look like. It is not simply an elevated sit-up. GHD stands for glute hamstring developer. So if you are not using your glutes or your hamstrings, you are not doing it right.
CF WOD
“Unrelatable”
21-15-9
Handstand push-ups
*double the T2B after every set of HSPU’s
Double gymnastics! Holy smokes this one will be fun. Break the T2B up early and often because they will have the most to say about your pace. These two movements together should make you think about slowing down and ensuring you are being smart with sets and rest. Going all out and throwing caution to the wind might end up getting you to a place where singles are your only option. Let’s not do that, that doesn’t sound like any fun. Have a plan and stick to it. Unless it goes wrong, then go to the back up plan. Oh yeah, have a back up plan too.
