Saturday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (Time)

“OPEN 20.5”

FOR TIME*

40 Ring Muscle-Ups

80 Cal Row

120 Wall Balls (20/14)

*Partition anyway to complete workout for time.

(Score is Time)
GOAL: EFFORT | RPE 8-9 — Perhaps one of my favorite Open workouts ever. So much strategy in this workout. The best way IMO to get this done is to chip away at big sets of the MU and WB then tackle the row for an 80 cal push toward the finish line. Intentional reduction of volume this week. Do not add in additional training. Use this week to let your body and mind recover.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 SETS (9:00 Max Total)

15 Straddle Sit Ups w/ Reach Through*

10 Plank to Pikes

5/5 SL KB RDL

2 SETS

15 Hollow Rocks or Tuck Rocks

5 Scap Push Ups + 5 Band Pull Aparts

10 Glute Bridges

*NOTE: Straddle Sit Up is a dynamic stretch, not meant to be rushed and not meant to be spent too long on each rep. If athletes feel a better stretch with straight legs, swap to straight leg Sit-Ups.

Extended Warm-up

Deadlift (3-Rep)

ON A 10:00 RUNNING CLOCK…

Build to 3-Rep Deadlift Heavier than Workout Weight

(Score is Weight)

Workout

Metcon (1 Rounds for time)

3 SETS*

ON A 6:00 RUNNING CLOCK…

40 Sit-Ups

40 Push-Ups

20 Deadlifts (225/155)|(155/105)

-No Additional Rest b/t Sets-

(Score is Slowest Set)

*Goal is to have at least :30 rest b/t sets

KG BB: (100/70)|(70/47.5)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. Perform after your GPP & Conditioning. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.

*Intentional reduction of volume this week. Do not add in additional training. Use this week to let your body and mind recover.

(No Measure)