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Fluffy (Part 1)

Fluffy (Part 2)

Fluffy (Part 3)

Deadlift

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Wednesday

“Death is one prophecy that hasn’t failed.” – Edmund Wilson Have you ever been asked, “What would you do if you only had a week to live?” Few things will snap us to attention like the thought of a terminal illness. The question leaves us considering how different our lives would be if we only had days to live. But the morbid truth, is that we *all* have a terminal death sentence. It won’t be a matter of if, but when. Let’s not let a day go by, where we allow this thought to wash away to ignorance. We get one shot… let’s make it count.

Metcon

Fluffy (Part 1) (Calories)

[AMRAP 8]:
Max Bike Calories

Rest 2 Minutes Before Beginning Part 2...

MOVEMENT PREP
Part 1:
2 Rounds:
20s Easy
20s Moderate
20s Fast

Part 2:
3 Pull-ups + 10 Double Unders

Part 3:
10 Empty Barbell Deadlifts
8 Deadlifts @ Light Weight
6 Deadlifts @ Light/Moderate Weight

MODIFICATIONS
-Calories on any other machine (only Rx if not enough bikes available)

STIMULUS
- CONDITIONING CATEGORY: Threshold

- FLOW: This is part 1 of 3. Immediately following your 8 minute AMRAP, rest 2 minutes, then begin part 2.

- SCORE: Calories

STRATEGY
- Try maintaining 75+ RPM.

- Have a calorie goal per minute in mind to help keep you on track.

Fluffy (Part 2) (AMRAP - Rounds and Reps)

[AMRAP 8]:
1 Rope Climb (15ft.)
10 Double Unders
1 Rope Climb (15ft.)
20 Double Unders
1 Rope Climb (15ft.)
30 Double Unders
...
Continue to add 10 double unders each round.

Rest 2 Minutes Before Starting Part 3...

MODIFICATIONS
ROPE CLIMB
- Reduce Height
- 3 Strict Pull-Ups + 3 Toes To Bar = 1 Rope
- 6 Alternating Dumbbell Plank Rows = 1 Rope

DOUBLE UNDERS
- Complete The Same Number Of Reps Each Round
- 1.5x Single Unders
- Line Hops

STIMULUS
- CONDITIONING CATEGORY: Threshold

- ROPE CLIMB: Less than 30s per rope.

- DOUBLE UNDERS: Less than 15s for every 10 reps.

- SCORE: Rounds+Reps. If you finish the round of 50 double unders and you get 25 double unders in the round of 60, your score would be 5+26 (this includes the rope climb that started the round).

STRATEGY
- Focus on strong foot clamps on the rope climbs. We don't want the feet to slide as we stand.

- Breathe and relax the shoulders on the double unders.

Fluffy (Part 3) (Weight)

[8 Minute Window]:
Establish 5RM Deadlift

MODIFICATIONS
DEADLIFTS
- From Blocks
- 6 Back Rack Step-Back Lunges (From Rack)
- EMOM x 8: 5 Double Dumbbell Deadlifts

STIMULUS
- CONDITIONING CATEGORY: Lift

- DEADLIFTS: These 5 reps should be completed "touch and go" meaning that the plates should just "kiss" the ground between reps.

- SCORE: Heaviest Load

STRATEGY
- Hit 2-3 easy warm-up sets at light-moderate weights. From there, build by feel.

- Be mindful of how big your jumps are. Make your big jumps early on and they should get smaller from there.

Deadlift