WARM UP / MOBILITY
Dynamic hip and shoulder circles warm-up
Pre-squat hip opener, thoracic rotations, Post squat hold and post calf stretch
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Front Squat warm-up: 4-5 min to set-up and start WOD A.
Pre-squat hip opener, thoracic rotations, Post squat hold and post calf stretch
—
Front Squat warm-up: 4-5 min to set-up and start WOD A.
WOD A
FRONT SQUAT
EMOM x 5 min:
3 @ 60%
2 @ 65%
2 @ 70%
1 @ 75%
1 @ 80%
Rest 2 min, then EMOM x 5:
1 @ 85-90% (Same weight across all 5 singles – do not build to a 1RM)
3 @ 60%
2 @ 65%
2 @ 70%
1 @ 75%
1 @ 80%
Rest 2 min, then EMOM x 5:
1 @ 85-90% (Same weight across all 5 singles – do not build to a 1RM)
WOD B
FANTASIA
Complete for time:
100, 80, 60, 40, 20 – Doubleunders
50, 40, 30, 20, 10 – Wallballs (20/14 – 10ft)
10, 8, 6, 4, 2 – Bar muscle-ups
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Scale DU’s in half for Int athletes, or x2 for singles
Scale WB weight/volume as needed for newer athletes (eg: 30, 25, 20, 15, 10 – 100 reps vs 150 rx)
Scale BMU in half (5,4,3,2,1), jumping, or skip all together for beginner athletes.
100, 80, 60, 40, 20 – Doubleunders
50, 40, 30, 20, 10 – Wallballs (20/14 – 10ft)
10, 8, 6, 4, 2 – Bar muscle-ups
—
Scale DU’s in half for Int athletes, or x2 for singles
Scale WB weight/volume as needed for newer athletes (eg: 30, 25, 20, 15, 10 – 100 reps vs 150 rx)
Scale BMU in half (5,4,3,2,1), jumping, or skip all together for beginner athletes.
Optional / Accessory
3-5 min aerobic cool down – Run, Bike or Row
Crossover Symmetry – Recovery
Crossover Symmetry – Recovery
