Swamp City Fitness – Swamp City WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Burgener Warm Up Clean + Skill Transfer (15:00)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes, 2-3 Ttimes through
* Focus on footwork and finishing the pull
2. Strength
6x 3 Power Cleans + 2 Front Squat + 1 Push Jerk (Unbroken, build in weight)
-Complete a set every 2:00-
3. Workout Prep
2 sets:
10 Double Unders
4 Strict Sit Ups
Strength/Accessory
Power Clean + Front Squat + Push Jerk
6 sets
3 Power Cleans + 2 Front Squats + 1 Push Jerk (build-in weight)
* Complete a set every 2 minutes. The complex is to be completed unbroken.
Workout
Just Go With It (Time)
Freedom (RX’d)
100-80-60-40-20
Double Unders
30-25-20-15-10
Stick Sit Ups
Independence
75-60-45-30-15
Double Unders
25-20-15-10-5
Stick Sit Ups
Liberty
100-80-60-40-20
Single Unders
30-25-20-15-10
Sit Ups
Target time: 7-9 minutes
Time cap: 12 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Dorsiflexion Matrix
1 Minute Band Biceps Stretch
2x 1 Minute Pec Stretch
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Dorsiflexion Matrix
Band Biceps Stretch
Pec Stretch