WOD: Friday 251031
• Coaching Brief & Class Overview
“Here’s Johnny” is a fast, full-body conditioning piece that blends power, stamina, and rhythm. The front squat strength sets prime athletes for the thruster volume to follow, developing positional strength under fatigue. The workout demands composure through transitions—thrusters tax the legs and lungs, pull-ups hit grip and shoulders, and box jump overs elevate the heart rate. Cue athletes to stay smooth early, breathe through the barbell, and keep transitions crisp. The best performers will maintain unbroken thrusters, controlled pull-up sets, and a steady box rhythm throughout.
strength:
Front Squat
Every 2:30 × 4 Sets
Set 1: 8 @ 65 %
Set 2: 8 @ 70 %
Set 3: 6 @ 75 %
Set 4: 6 @ 75 %+
% of Front Squat
Focus: Drive through full foot, maintain upright torso and tension in the front rack.
Modifications:
- For back pain or knee pain let's consider moving to a box squat or split squat variation.
- For shoulder limitations in the Front Squat lets move to a Back Squat variation and adjust % as necessary
Level 1 / New Athletes:
Every 2:30 x 4 Sets
8 Reps @ 6-7 RPE (Relative Perceived Exertion)
Metcon: “Here’s Johnny”
5 Rounds for Time
8 Thrusters
12 Pull Ups
14 Box Jump Overs
Barbell: 95/65lb, 43/30kg
Box Height: 24/20in
Score = Time
Accessories:
Shoulder & Core Stability
For Quality
3 Sets
10 Ring V-Outs
8/8 Single Kettlebell Contralateral Front Rack Step-Up
:30/:30 Side Plank