- Hips, hamstring, low back.
- Shoulders. Make sure lats, chest, and traps are
- Quads/IT band/Knees
- POSTERIOR CHAIN: Make sure hamstrings are stretched but not OVER stretched. They need to be warm and contracting, NOT over lengthened.
- SHOULDERS. If you have shoulder issues and EVEN if you don't, please do the FULL activation series of Crossover Symmetry. This will go a long way to making sure you don't overcompensate with improper sequencing when fatigued. They will all be moved outside off of the rig to accommodate. Add basic swings, pushing, and pulling to continue warming them up.
- Perform any lower body maintenance as needed.
- Perform warm-up as listed below.
3x 10s on/off Handstand Hold (utilize narrow, regular, and wide grip)
3x 10s on/off Sumo stance parallel squat hold
3x 10s on/off Hip bridge with left leg extended
3x 10s on/off Hip bridge with right leg extended
6x Barbell good mornings
6x stiff legged deadlift, empty bar
6x regular deadlift, empty bar
6x Thruster, empty bar
FAST: 5 Fast DL @ workout weight + 5 Wall balls
45s easy: Spiderman lunges
FAST: 5 strokes fast on rower + 5 quick and solid HSPU
45s easy: Inchworms
Rest 3-5 mins, then CRUSH 17.4!
RX + Scaled
Deadlifts: This should take a toll on the hammies, not the back. I say should because that is the ideal situation (otherwise you'll destroy your back, no bueno). Quick sets here, without smoking yourself out. Remember, the money is in the end of the workout. Depending on your proficiency at DLs, I suggest no more than 10 reps at a time, 5-7s rest. Make sure to drive through the legs, utilize the stretch of the hamstrings to drive off the ground.
Great at DL: 15-10-10-10-10
Okay at DL: 8-8-8-8-8-6-5-4
Bad at DL: 5's and singles
Wall Balls: Now here's where the opinions divide: typically, you either love or hate wall balls, very few are in between. As we have been practicing with a heavier ball or higher target, I expect many of you to do well on this section. Sets of 10-15 minimum are recommended, to save your legs and shoulders. Recommended strategies:
Great at WB: 20-20-15
Okay at WB: 15-15-15-10
Bad at WB: 10-10-10-10-5-5-5
Row: Smooth and steady come into play here. Strong and smooth pulls, remember not to use too much grip/shoulder here. We've practiced movement efficiency, so really work to keep that the entire way. Stay at a constant Cal/hr, and smooth finish on your last 10-12 cals to get ready for HSPU. Keep the damper low, 5-6 range. Anything higher really doesn't make a big difference. I won't argue with any of you about this. Unless you rowed in college/pros, you have no legitimate argument.
HSPU: If you get here, here's where the money is made. Many things come into play on this movement simply because we are playing with a the standards of "the line". What caused so much commotion the last two years will continue to do the same this year. Make sure you have FULL understanding of the standards (if you don't read them HERE). Many things can effect how well you do on this movement. 2 big things: your feet width and hand width. The wider your feet hit the wall, the lower you will be below the line. The wider your hands, the lower your feet will be below the line. Get the pattern here? Smooth and steady small sets here, and you must make sure you clear the line. Other factors that can effect you meeting the standards: breaking of the midline/overextension of the back making you lower, and shoulder fatigue. Don't let frustration get the best of you-- communicate with your judge and make each rep count.
BIG PICTURE: The big test here is making sure you can maintain a pace in which you never totally give out by the last movement. Never force your reps if they don't feel right until you have to-- that is determined by the clock. Smooth reps, quick transitions and excellent HSPU technique will win this workout. Good luck!