Friday, January 11

Our first "Game Day Friday" of the training cycle. On "Game Day Friday's", our focus will be geared towards a single event. Much like how in the Open we focus on a single workout. This allows us to give our full, undivided attention and effort to a single piece. There is much to be said about this - knowing you have only a single piece for the day. The human mind, as amazing as it is, is very good at seeing the reality of the situation and holding back just enough on the earlier parts so that we have gas in the tank for the following parts. Taking that "self preservation" variable off the table, we can gear up and bring our best quality to the event of the day. A recovery bike piece to finish, coupling some light midline work at specific points in the 20:00 effort. ACTIVATION Not for Time: 3:00 Bike 1 Round of Strict Cindy :30s Walkouts - Video :30s Alternating Samson Stretches - Video At low intensity (walk through pace): 5 Wallball Squats 5 Sumo Deadlifts (empty barbell) 6 Box Jump Up, Step back down 5 Strict Presses (empty barbell) 5 Calorie Row Build to either our working weight, or slightly below on the barbell, followed by our second round, now completed at moderate intensity. 5 Wallballs 5 Sumo Deadlift High Pulls 5 Box Jumps 5 Push Presses 5 Calorie Row Following, one final round, after building to our working weight on the barbell if we have yet to. Same repetition scheme, but now at workout intensity. 5 Wallballs 5 Sumo Deadlift High Pulls 5 Box Jumps 5 Push Presses 5 Calorie Row Rest 3:00 after completion, and begin.

Task Priority Fight Gone Bad (Time)

3 Rounds: 30 Wallballs (20/14, Females to 9' Target) 30 Sumo Deadlift High Pulls (75/55) 30 Box Jumps (24"/20") 30 Shoulder To Overhead (75/55) 30/21 Calorie Row Rest 1:00 between rounds. Rx+ (96/65)

Score is total time on clock, to include the 1:00 rest intervals after rounds 1 and 2.

Over the years, there has been a fair amount of variations of the original "Fight Gone Bad", which is of course time priority (1:00 at each station). Most recently, we completed our "Fight Club" benchmark in the fall. Sharing the same movements as the original "Fight Gone Bad", today we have a task priority workout, or a fixed amount of repetitions at each station. We are after a very specific stimulus today… finding the delicate balance between going too fast and just not quick enough. We could very easily aim for heavier loads, or more complex movements. Today however, let's challenge our engine through the three large intervals with highly "manageable loads". On the wallballs, a single break may be of benefit if this is a movement we feel our heart rate increases significantly on. Knowing that 30 box jumps follow, we'll need our legs and lungs without question for a methodical pacing through those next repetitions. Being smart with a single break can be of benefit here, if we feel it's for the best. On the sumo deadlift high pulls fit very well. With a fast reset time between dropping from the top after a medium sized set, we can move through these 30 repetitions with measured rests. On the box jumps, a methodical pace is key. Locking in a cadence is our best move here so that we can make our push on the barbell. Moving a touch slower than we need to here may allow us to move through an unbroken set, or two quick sets, on the following push press barbell. On the push press, we want to move in a slightly different style than the sumo deadlift high pulls. Aim for larger sets. Purely given how the reset time (clean to the shoulders), takes significantly more time. Lastly, on the row, seconds can be made here. Recognizing the sliding accumulation scale of calories (as well as the rest between rounds), let's push for a strong finish.


Metcon (5 Rounds for time)

20:00 Recovery Bike On the 5:00, 10:00, 15:00, and 20:00: 15 Weighted Hip Extensions Max Effort L-Sit Record all five L-Sit times, where the system below will compute the sum total for us. Athlete's choice on the loading for the hip extensions, which should be on the moderate side, and always unbroken.

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