Friyahhhhh02182022
STRENGTH
Deadlifts
[All Percentages Based Off 1RM Deadlift]
1 Set of 5 @ 50%
1 Set of 3 @ 60%
1 Set of 2 @ 70%
1 Set of 1 @ 75%
1 Set of 1 @ 85%
1 Set of Max Reps @ 90%
WOD
AMRAP 20:
50 Wallballs 20 / 14 lb (10/9ft.)
50 Double Unders/ 75 singles
40 Box Jumps (24"/20")
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Power Cleans 145 / 100 lb
20 Push Jerks 145 / 100 lb
10 Power Snatches 145 / 100 lb
10 Ring Muscle-ups
*Repeat from 1/26/18
MODIFICATIONS
WALLBALLS
- Reduce Reps
- Reduce Loading
- Reduce Target
- Single Dumbbell Thrusters
Â
DOUBLE UNDERS
- Reduce Reps
- 75 Single Unders
- 50 Line Hops
Â
BOX JUMPS
- Reduce Reps
- Reduce Height
- Broad Jumps
 Â
TOES TO BAR
- Reduce Reps
- Knees To Chest
- 40 V-UpsÂ
- 60 Sit-UpsÂ
CHEST TO BAR PULL-UPS
- Reduce Reps
- 20 Strict Chest To Bar
- Banded Chest To Bar
- Regular Pull-Ups
- Alternating Double Dumbbell Plank Rows Â
BARBELL MOVEMENTS
- Reduce Reps
- Reduce Loading
- Sub Dumbbell(s)
RING MUSCLE-UPS
- Reduce Reps
- 5 Strict Ring Muscle-upsÂ
- Jumping Ring Muscle-ups
- 1 Pull-Up + 1 Ring Dip = 1 Muscle-Up
- 10 Double Dumbbell Devils Presses Â
CONDITIONING CATEGORY: Grind Â
INTENTION: Many athletes will not complete 1 full round. In order to finish under the cap, you'll need to complete each station in about 2:00. The goal is to get as far as possible in the 20 minute window.Â
Â
BARBELL MOVEMENTS:Â Perform at 40-60% of 1RM push jerk (the limiting factor for most).
RING MU: Athletes should be able to complete 3+ reps unbroken when fresh to complete reps as Rx.Â
SCORE: Rounds + RepsÂ
- Be conservative on the wallballs. One bigger set to start, then chip away with 10's, 8's, or 7's.Â
- Go unbroken on the double unders if you are comfortable with them. If not, plan a couple breaks.
- Highly recommend stepping down off the box in order to keep the heart rate at bay.
- The toes to bar will directly interfere with the pull-ups that follow. One bigger set, then smaller sets, or smaller sets all the way through are a couple of solid options.Â
- Break the pull-ups as needed. Small quick sets are likely the most sustainable.
- Steady pace on the burpees.
- Aim for singles or small sets on the cleans.
- Aim for bigger sets on the jerks to avoid having to do extra cleans.
- Aim for singles on the snatches.
- Chip away at the muscle-ups however you see fit.
- This workout really sets in starting on the burpees. Knowing this, be smart with your choices on strategy and pacing up to this point.Â