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by Pete Marjamaa

“Game Day”

Coach Creation WOD

843 50
  • 6 Rounds for Time
  • 6 Front Squats (225/135 lb)
  • 16 Toes-to-Bars


6 Rounds for Time
6 Front Squats (185/115 lb)
10 Toes-to-Bars

Rounds for Time
6 Front Squats (135/65 lb)
16 Hanging Knee Raises

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Background: This workout and similar variations have been used to prepare athletes for the open which often has a clean/front squat variation with toes to bar.

Intended Stimulus: This is a simple, moderate weighted squat coupled with a moderate to high rep classic complementary gymnastics movement. Along with ramping up the heart rate considerably,
this workout will tax the trunk/core. Faster times will be under 13:00 minutes. Most athletes should scale the workout to finish in under 18:00.

Strategy: Break up the toes to bar early. The latter rounds will prove difficult if the athlete attempts to go unbroken throughout. If the athlete is a strong Weightlifter, it's a good idea to try to go unbroken on the front squats from the floor, which only requires clean in this case. Otherwise, break up the front squats.
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