Normally, we provide you with at least 20 minutes on the platforms to work on your technique and get stronger. On average the rest time between strength sets should be approximately 2-4 minutes. Over the course of those 20 minutes that should give you plenty of time to recover, change weights, mobilize/improve the position, and set up for the workout. If the front of your hips are tight at the bottom of your squat don’t hesitate to drop into a quick lunge stretch while you encourage your partner. Forget the jump and shrug part of the clean? Grab an empty barbell and work on the progression between sets. Set up your barbell and see if the weight is appropriate for todays WOD. Maximizing your time on the platform is essential during a one hour class, get everything out of every single minute. Asking a coach for a quick stretch, a good scaling option or a critique on the form as it will only benefit you. Have a purpose and be diligent. Remember, small gains today mean larger gains tomorrow.
Strength
Back Squat
3-3-3-1-1-1
WOD
4 Rounds
20 Hand-release push-up
50 Double Unders
20 Kettlebell Swings (1.5,1)
Cashout – Rest exactly 2 minutes then 1 attempt at max consecutive double unders