14.11.18

WOD
Front Squat (Build to Heavy Single with 3 Second Pause)
15 mín
Breaking Bad (Time)
For time / Time cap 15 min
5 Rounds:
200 Meter Run
2-4-6-8-10 Thruster 65/40

Sc1: 55/30
Sc2: 45/20

COACH’S NOTES
***CLASS SETUP***
# WOD BRIEF + GROUP WARMUP (0:00 – 20:00)
# PAUSING FRONT SQUAT (20:00 – 35:00)
# REHEARSAL (35:00 – 40:00)
# WOD (40:00 – 60:00)

The front squat is the focus of this two part workout. Athletes will begin by building to a heavy singe with a three second pause in the bottom. Controlling the weight and maintaining the pause is more important than the actual weight on the barbell. In part two, athletes will choose a weight that they could complete 15+ unbroken thrusters when fresh. Within the workout, athletes should be able to get these done in no more than 2 sets. If unable to run, complete one of the following:

250/200 Meter Row
14/10 Calorie Assault Bike
400 Meter Bike Erg

***THE WHY***
Early on in the class hour, the goal is always to get the athletes generally warm with active stretches like Active Samson and Active Spidermans. The closer we get to the workout, the more specific we want to be with the movement patterns and muscle groups we’ll see within the workout. In a workout like this, that means getting a barbell in athlete’s hands and prepping the legs for squats. Today, we’ll get the legs prepped with some banded walks, which prime the glutes, legs, and core to perform well. Pre-workout activation exercises like these also serve to develop strength and stability for long term health and performance.

## STRATEGY
The main priority in "Breaking Bad" is big, ideally unbroken sets on the barbell if possible. The way athletes hold on for big sets is to find a pace on the runs that allows them to do so. It is more beneficial to have slower runs and unbroken barbell sets than fast runs with several breaks and a lot of rest. It will be tempting at the beginning to come out fast as the reps start low. With an ascending rep scheme, it will be important to monitor run speed from the beginning. The higher the reps get, the less important the runs become and the more important the barbell becomes.

WOD WARM UP
## Line Drills
Knee to Chest
Straight Leg Kicks
Jog Back

Quad Stretch
Side Lunge
Jog Back

Cradle Stretch
Walking Samson
Jog Back

Walking Spidermans
Toe Walk
Jog Back

Side Shuffle Right
Side Shuffle Left
Jog Back

High Knees
Butt Kickers
Jog Back

Banded Lateral Walk (Right)
Banded Lateral Walk (Left)
3 Air Squats + Broad Jump Back

## Barbell Warmup + Mobility
5 Good Mornings
5 Back Squats
5 Elbow Rotations
– – – – – – – – – – – – – – – – – – – – – – – – – – – –
***Front Rack Stretch (30 Seconds):**
– – – – – – – – – – – – – – – – – – – – – – – – – – – – –
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

5 Front Squats
5 Strict Shoulder Press + Reach
– – – – – – – – – – – –
3 Pausing Front Squats (3 Second Pause Called Out By Coach)
3 Pausing Push Press (3 Sec Pause in Dip)
– – – – – – – – – – – –
3 Thrusters
:20 Sec Handstand Hold
x2
– – – – – – – – – – – –
Break Out For Strength Portion

## 1 Round
100 Meter Run
4 Thruster

CategoryWOD