Forge Fitness – WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
2. Strength Prep
3 Snatch Deadlift + 2 Power Snatch x 5 sets
– Work up to a comfortable, heavy complex
3. Workout Prep
3 sets:
5/4 Calorie Air Bike (each)
2 Deadlifts (build in weight)
10ft Handstand Walk (or 2 inchworms)
Strength/Accessory
Snatch Deadlift + Power Snatch
5 sets of: 3 Snatch Deadlift + 2 Power Snatch
* Work up to a comfortable, heavy complex
Workout
Workout (Time)
“Don’t put words in people’s mouths. You put turkey in people’s mouths”
Freedom (RX’d)
Teams of 2
Partner 1:
200/160 Calorie Air Bike
Partner 2:
5 Deadlifts (225/155)
25ft Handstand Walk
5 Deadlifts (225/155)
(KG conv: 102/70 DL)
*Switch when the deadlift/handstand walk/deadlift is complete
Independence
Teams of 2
Partner 1:
160/130 Calorie Air Bike
Partner 2:
5 Deadlifts (185/125)
1 Wall Walk + 10 Shoulder Taps + Wall Walk Down (OR 10ft Handstand Walk)
5 Deadlifts (185/125)
(KG conv: 83/56 DL)
Liberty
Teams of 2
Partner 1:
120/90 Calorie Air Bike
Partner 2:
5 Dumbbell Deadlifts (moderate)
25ft Bear Crawl
5 Dumbbell Deadlifts (moderate)
Target time: 12-14 minutes
Time cap: 16 minutes
Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose