The leaderboard:
Men’s RX:
🥇Jake – 116 reps
🥈Beto – 105 reps
🥉Eric – 102 reps
Women’s RX:
🥇Molly – 71 reps
🥈Carol – 40 reps
🥉Litzi – 31 reps
Warm Up (10 min CAP)
Warm Up
1. Cardio 60sec – Bike/Row/Run/Ski Option
2. Shinbox Complex:
-Shinbox Rear Leg ER x 5/side
https://youtu.be/PrgluYOA5bk
-Shinbox Heel Touch x 5/side
https://youtu.be/_oMQ8EBM0k8
-Shinbox Switch x 5-10/side
https://youtu.be/gQ3IkH0B9cY
3. Bodyweight RDL x 10 @31X1
https://youtu.be/tOZnzuATxmU
4. Bottom of Squat Hold x 30 sec
5. Start to Catch Position Squat Jump x 10 reps (In+Out=1)
https://www.youtube.com/watch?v=DpH2X6r0saM
4. Forward Wall Shoulder Circles x 5 reps/side
https://www.youtube.com/watch?v=dKSW3rx96Pc
*During the shinbox complex try to keep your spine in a straight position. You may rest your arms on the ground behind you to regress this movement slightly. Try to only rotate and move through the hip joint, minimizing the movement through the low back.
Squat warmup
Pre Fatigue – Barbell Complex
2 Sets
3 Kang Squat
3 Back Rack Forward Lunges Right
3 Back Rack Forward Lunges Left
3 Good Mornings
rest 90-120sec between sets
Squat
3 WORKING SETS
1) 1-1/4 Front Squat; 4,3,2*
Rest 15 sec
2) Back Squat 30X0; AMRAP -1
Rest 2-3 min
Use the same load for the Back Squat as you do on the 1-1/4 Front Squat. Push each set of Back Squats to within 1 rep shy of failure at the specific tempo listed.
*Set of 4 reps 1-1/4 Front Squat – RPE 7/10
Set of 3 reps 1-1/4 Front Squat – RPE 8/10
Set of 2 reps 1-1/4 Front Squat – RPE 9/10
WOD
7 ROUNDS @ 80-85% EFFORT (For Time)
4 Thruster 95/65lbs
2-4 Burpee Ring Muscle Ups *(12 Body Rows)
4 Alternating Pistol Squat *(8 switch lunges)
*12 Minute Time Cap
Cash Out
2-3 Sets
1. Left Leg Suitcase Knee Over Toe Split Squat x 6-8 Reps @ 30X0 rest 30sec
https://youtu.be/2U58iHm7oSM
2. Right Leg Suitcase Knee Over Toe Split Squat x 6-8 Reps @ 30X0 rest 30sec
Back Extension
2 x 10
Work at a moderately challenging weight in Week 1 or just bodyweight. Target 2.5kg – 5kg increase / week.
Superset the following exercises for 2 sets. Rest 60 seconds between sets.
+ Core Finisher
Medicine Ball “Same Arm, Same Leg” Deadbug
2 x 10
Work at a moderately challenging weight in Week 1. Perform 10 reps per side per set. Target 5lb increase / week.
https://vimeo.com/433368063
Tall Bird Dog
2 x 30 s
Hold for 30 seconds on each side per set.
Cooldown
Complete 1-2 sets of the following exercises based on time available.
1. Elevated Pigeon Stretch x 1 min/side
*Do not allow the low back to round, side bend, or rotate.
https://youtu.be/S5wzqwggslc
2. Pancake Stretch x 1 min L, 1 min R, 1 min Center
https://youtu.be/dBGkICXnsIk
3. Middle Split x 1 min
*use upper body assistance as necessary. Only go as wide as comfortable.
https://youtu.be/gm7L9Z8AyQY
