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Track Warm-Up

 

For Time:

Run 400

50 Sit-Ups

Run 400

40 Sit-Ups

Run 400

30 Sit-Ups

Run 400

20 Sit-Ups

Run 400 

10 Sit-Ups

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Prep: 

Ramp breathing 

5-7 sets

30 sec on AB moderately hard (nose only)

+

30-60 seconds of focused breath work

 

3 sets: each completed AFAP

25/20 AB Cals 

25 DB snatch 50/35#

25 Burpees

5 minute strict Cap for each set

Score for Reps or Time

Rest exactly 5 minutes after each set

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Clean from High Hang  

3, 3, 3

rest 60-90 seconds

Clean from from knee

2, 2, 2

rest approx. 90 sec

Clean from floor

5x 1

Rest as needed

Record best single

 

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Prep: 

X- Band prep

 

A: Back Squat

5, 5, 5, 5, 5

Rest 2:30 Between sets

Keep sets between 72-75%

 

B: In 12 minutes complete as many reps as possible of

 

50 Cal Row

50 Double Unders*

50 Thrusters #65/45

50 Double Unders

50 Overhead Squats #65/45

50 Double Unders

 

Scale is 90 seconds of DU attempts (only count made attempts)

 

Score is Total Reps