Wednesday

10
Aug

Wednesday

Independence Fitness – Comp Training

A. CONDITIONING

Metcon (Time)

“OPEN 20.1”

10 ROUNDS FOR TIME

8 Ground to Overhead (95/65)

10 Bar Facing Burpees

-Time Cap 15:00-

(Score is Time)
GOAL: SPRINT | Razor thin pacing in this workout…so thin that it’s ALMOST non-existent. For the fittest, this workout is all gas and no brakes…you are literally trying to outrun the fatigue. For athletes still developing this “sprint” gear, you will need to exercise a bit more discipline in pacing this workout. You can’t let your excitement and “feeling invincible” in the first two rounds distract you from the fact that this workout will punish you in the middle rounds. Think about holding something back in the Burpees until you finish the 6th round. But with 30 burpees remaining, all bets are OFF for everyone. Just go.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

400m Run

Into…

2 Sets

10 PVC Pass Through + Lunge

7 PVC Snatch Balance

10 PVC Slow Overhead Squat

:30 Tall Plank

Into…

2 Sets

5 Barbell Hang Power Clean

7 Barbell Front Squats

5 Barbell Push Press

7 Barbell Back Squats
Coaches Note – PVC Pipe can be put away. Have athletes set up for Back Squat and begin prep.

Strength

Back Squat (1×1+)

1×5 @ 75%*

1×3 @ 85%

1×1+ @ 95%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 7 of 9

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

400m Run

Immediately Into…

2 ROUNDS*

12-9-6

Squats**

*Complete 100m Run after each set of Squats. Workout finishes with final 100m Run.

**Athlete Choice for Squats. Pick one movement and complete the workout…

Back Squat – (185/135)|(135/95)

Front Squat – (155/105)|(115/75)

Overhead Squat – (135/95)|(95/65)

(Score is Time)

KG BS: (85/60)|(60/42.5)

KG FS: (70/47.5)|(50/35)

KG OHS: (60/42.5)|(42.5/30)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

Choose Your Adventure (Pick ONE!)

Metcon (No Measure)

1. 3-5 SETS

1:30 Row (:45 EZ / :45 MOD)

15 Perfect BW Kang Squats

10/10 Side Lunge (L/R)

:45 Standing Filly Hold (L-Arm OH)

:45 Standing Filly Hold (R-Arm OH)

-Rest as Needed b/t Sets-

(No Measure)
GOAL: QUALITY | A little FBB option here to round out your first half of the week. This is a strong option for athletes that need to develop more strength, stability, and awareness below parallel and overhead.

Metcon (No Measure)

2. 3 SETS MAX REPS

Strict Toes to Bar

20 Russian Twist (20/14)*

Max Ring FLR Hold

-Rest as Needed b/t Sets-

*L/R = 1 Rep

(No Measure)
GOAL: QUALITY | A little midline madness option here to supplement your week. This is a strong option for athletes that need to develop strength and awareness about the midline.

Metcon (Weight)

3. FOR RECOVERY

Take a Yoga Class, Meditate or Walk for 30:00+ Minutes

(No Measure)
GOAL: QUALITY | A little chillax recovery option here to put a bow on the first half of the week. This is a strong option for athletes feeling a little beat up, need some rest, or just want to take some time to invest in the mental / emotional side of recovery — breath, think, and flow.