Warmup
3 Min any erg (10s burst at the top of each minute)
-Then-
Foam roll – 10-15 passes per bodypart
Quads
Glutes
Hamstrings
Calves
Lower and upper back
-Then-
2 Rounds
30s Couch stretch each leg
5 Air Squat
30s bottom of the squat
5 Air squat
30s Banded or box front rack stretch
5 Air squat
Workout Notes:
All out sprint today for the workout focusing on our anaerobic power/endurance. Maximal sustained output is the main stimulus, give it everything from the start on this one!
Workout
For time:
20 Burpee
20 Sandbag/dumbbell/kettlebell clean and jerk
20 Burpee
Accessory
2 min each
Banded or box front rack stretch
Childs pose
and then
WOD: 4:53
Double 44# KB C&J
Warm-up: done.
Workout: 4:45, #65 barbell.
Accessory: done.
Dan, when C&J’s are in a WOD, should they be full squat c&j’s, or power?
Thank you!
Great question! If nothing is listed you can perform either. Whatever is necessary to get the job done!
Thank you! That’s what i assumed, though I’ve been doing the full squat… i guess the extra won’t hurt, right?! ????