WARM UP – MOBILITY
Dynamic joint rotations and lower body warm-ups
Banded: glute steps, pull aparts, and dead bugs
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Weight plate squat warm-up: 1 round:
Heels-elevated T-Spine Rotations x 3/side holding ankle
Heels-elevated T-Spine Rotations x 3/side upright torso
Heels-elevated Flex and Extend x 6-8 reps
Front Foot Elevated Split Split Squats x 6-8/side
Plate Elevated Cossack Squats x 6-8/side
Tempo Plate Squats x 6-8 reps @ 33X1
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Review & warm-up back squat
WOD A
5-6 mins to warm-up , then:
Every 3min x 4 sets: 4 Back squats
@ 72.5%, 77.5%, 82.5%, 85-87.5% of 1RM Back squat (or build to a heavy 4 or 4RM)
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Goal is to finish heavier that 4×5 two weeks ago, and/or heavier that the heavy 4×4 on first wave (June 6th)
BACK SQUAT X 4
BACK SQUAT X 5
BACK SQUAT
WOD B
FACE PLANT
Complete for time with a partner of similar abilities:
10 rounds for time (5 rounds each alternating full rounds)
12 Thrusters (95/65)
6 Burpee box jump overs (24/20 – facing the box)
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Choose a suitable “Fran” weight where most (if not all) sets of thrusters can be completed unbroken.
If you don’t have a partner rest 1:1 each set.
Rounds should be no more than 90s (scale reps/weight as needed)
15 min time CAP
ACCESSORY
3-5 Min Aerobic cool down and flush
Stretch: ~60s each/side
Spiderman lunge
Hip flexor lunge
Straddle (try banded or weighed)
Butterfly (try light plates on thighs/knees)
Pigeon
Lying Hamstring (use a band or post upright)
Squatting ankle
