Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
### 1. [Hinshaw Warm up](https://www.youtube.com/watch?v=VW42KKmjEZY&t=1s&ab_channel=CrossFit%C2%AE)
– 10-12 mins of the warm-up and then prepare for the workout –
**2. Workout Prep**
100m Run together (workout pace)
5 Kettlebell Swings (each)
**3. Strength Prep**
-We are completing strength after the workout today. If you are not comfortable with this then feel free to switch back to normal.
Athletes will be warm after the workout so have them partner up or group up and chip away at the strength with the remaining time. Have athletes partner up to assist with spotting on Bench and remember they complete 5 Bench Press then, 5 deadlifts in the 2 minutes (1 set), and continue the pattern every 2 minutes for 5 sets total (10 minutes).
– Athletes should look to take 30-40secs of transition from bench to deadlift. Don’t race off the bench and rush right into the deadlift.
The Joker
Partner
800m Run (Together)
100 Kettlebell Swings (70/53) (split as needed)
600m Run (together)
75 Kettlebell Swings (70/53) (split as needed)
400m Run (together)
50 Kettlebell Swings (70/53) (split as needed)
800m Run (together)
18:00 min Time Cap
Bench Press 5×5
Bench Press
– 5 sets x 5 reps @ 77.5% 1RM Bench Press
* Complete a set every 2 minute, on the minute for 10 minutes *
Click “Workout prep notes available” directly below for the full description
Deadlift 5×5
Deadlift
– 5 sets x 5 reps @ 77.5% 1RM Deadlift
* Complete a set every 2 minutes, on the minute for 10 minutes *
* Complete with Bench press in the same 2 minute time frame *
Click “Workout prep notes available” directly below for the full description
Accessory
1 min wide leg forward fold
1 min couch stretch (each side)
1 min foam roll upper back
Bench Press 5×5
Bench Press
– 5 sets x 5 reps
* Complete a set every 2 minute, on the minute for 10 minutes *
ion
Deadlift 5×5
Deadlift
– 5 sets x 5 reps
* Complete a set every 2 minutes, on the minute for 10 minutes *
* Complete with Bench press in the same 2 minute time frame *
The Joker
Partner
800m Run (Together)
100 Kettlebell Swings (split as needed)
600m Run (together)
75 Kettlebell Swings (split as needed)
400m Run (together)
50 Kettlebell Swings (split as needed)
800m Run (together)
18:00 min Time Cap
