8.12 – Hit and Run

8.12 – Hit and Run
8.12 – Hit and Run

Muscle Group:

Categories:

Equipment:

Warmup:
MOBILITY
Pigeon Stretch: 1 minute each side

Child’s Pose on Box: 1 minute

Ankle Dorsiflexion: 1 minute each side

ACTIVATION
2 Rounds:
200 Meter Run
10 Russian Baby Makers
10 Warrior Squats
7 Inchworms

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOVEMENT PREP
Warmup Sets:
3 Front Squats + 6 Back Squats (50% 1RM Back Squat)
2 Front Squats + 4 Back Squats (60% 1RM Back Squat)
1 Front Squat + 2 Back Squats (70% 1RM Back Squat




Strength:
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

Barbell: 75% of 3 Rep Max Back Squat

STIMULUS
Building 3% higher than last week on the Stamina Squats
As a reminder, the weight is the same for Front Squat and the Back Squat
On the first minute, complete 2 Front Squats
Rest until the top of the minute and then perform 4 Back Squats
Repeat for a total of 6 rounds.

WOD:
“Hit and Run”
3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (75/50)
21 Single Dumbbell Squats (75/50)

STIMULUS
Three round triplet workout with a single, heavy-ish dumbbell
The dumbbell weight should be something that you can complete the dumbbell snatches in steady singles and squats in 2 sets
Dumbbell Snatches: Alternate arms each rep (6 each)
Dumbbell Squats: You have the option to rack the dumbell on your shoulder, behind the head, or hold it in the goblet position

STRATEGY
With the heavier dumbbell, it might be better to switch hands on the floor for the snatches to preserve quality and consistency of your reps
Shoot for 1-2 sets on the dumbbell squats (21 straight or 12-9)
Push for less sets on the dumbbell squats, as the run comes after and you can keep moving forward there
Knowing you’ll have a fairly steady pace on the heavy dumbbell when you come in from the runs, push the 400’s more than you want to and focus on catching your breath between dumbbell snatch reps

MOVEMENT FOCUS
Let’s focus on keeping the dumbbell close to our body on both movements
Especially with a heavier dumbbell, this becomes even more important
For the snatches, make sure the weight stays behind the toes on the floor and tight to the shirt on the pull
For the squats, keep the weight as close to the middle of the body as possible
We recommend the goblet position, as that is the easiest option to get set-up with and maintain a good position

SUBSTITUTIONS
If unable to run:
500 Meter Row
800 Meter Bike Erg
28/20 Calorie Assault Bike or Echo Bike

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