Wednesday, October 9

"Katana" Week 4: - - - - - - - - - - - - - - - - Every week leading into the next Open announcement, we'll have our "Wednesday Primer". The aim of the primer is to work in a wide array of motions and movements, fine tuning the body for what is to come. It's far less about training the engine here, and far more, about training the movements. Let's move at our best, while keeping the intensity low, moving the body through specific ranges of motion that will prepare us for Friday. Tomorrow, Thursday, we will have an optional "Pre-Game". Similar in look and feel to the Wednesday primer, the Thursday Pre-Game is entirely optional. It's an active recovery session with a touch more skill work, blending in some themes we'll see today. If we are an athlete that feels *better* the day after an active recovery session, then the pre-game is a great fit. If we thrive off taking a full rest day, and we don't feel rusty with the movements on Friday due to so, the full rest day absolutely is the go to for you. There is no right or wrong here - entirely based on how you feel as an athlete. Each week, both the Wednesday Primer and the Thursday Pre-Game will change, based on what we see throughout the weeks in the Open. The aim is to work ranges of motion that we may see Friday, preparing the body and mind. ACTIVATION EMOM 9: Minute 1: 1 Minute Easy Machine Minute 2: 1 Minute Inchworms Minute 3: 30 Seconds Front Plank + 30 Seconds of Sit-ups Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

The Fire

2rds (:45 on :15 off) Plank Hollow Rock Hold Russian Twist V-Ups

Wednesday Primer (AMRAP - Rounds)

On the Minute x 20 (4 Rounds): Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch) Minute 2: 15/12 Calorie Row Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (50/35) Minute 4: Handstand Walk Practice Minute 5: 12/9 Calorie Bike or Row Working through 5 different stations today for a total of 4 rounds We have mono-structural, gymnastics, and weightlifting all packed into this 20 minute workout The goal here is to expose you to a variety of movements in a long and sweaty EMOM You'll work for 30-50 seconds at each station and use the rest of the time as rest/transition There is no rest between round

Station 1: Pause for 2 Seconds in the Bottom of Each Rep Station 2: Choose a Calorie Number You Can Complete in 45-50 Seconds Station 3: Choose a Toes to Bar Variation You'll Complete Unbroken & Switch Hands Every 5 Reps on the Single Arm Dumbbell Hang Clean and Jerks Station 4: Spend 45-50 Seconds Practicing on Your Hands Station 5: Choose a Calorie Number You Can Complete in 45-50 Seconds SUBSTITUTIONS Toes to Bar Reduce Reps Feet as High as Possible Knees to Elbows Knees to Chest Handstand Walk Wall Climb Hold Handstand Hold Handstand Weight Shifting Box Shoulder Taps Dumbell Shoulder press Bike or Row 200 Meter Run


Annie (Time)

50-40-30-20-10 Double-unders Sit-ups

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