Wednesday, November 4th, 2026 -Movement Lab

General Warm-Up

2 Slow Rounds

EARLY BIRD
5 World's Greatest Stretch per side
8 Reverse Nordics (banded if needed)
5 Weighted Jefferson Curls (build to 25 to 50% bodyweight by round 2) · 5 Sec Pause in the Bottom
8 Low Cossack Slide Squats per side

RISE AND SHINE
5 Seated Hand Walk-Backs · 5 Sec Hold at End Range
8 Banded Sissy Squats *band supports you, only go as deep as you can control
5 Standing Hamstring Hangs · 5 Sec Pause, hands slide down the shins
8 Supported Cossack Squats per side (hold the rig)
let the body relax under its own weight as you flow through positions at your own pace
Skill

Neural Warm-Up

Line Pass
Partners face each other a few feet apart, side step back and forth along a straight line together, tossing the sandbag as you go
30 sec on 30 sec off · 6 rounds
Track: unbroken catches as a team, beat the last count

WOD

For Load

Workout Format

Overhead Lunge
2:30 per set × 4 sets · 8 reps per side
Track: load per side, beat last week
whiteboard.raisethebarfitness.ca

Elite

Overhead Step-Ups
Single arm extended overhead holding a dumbbell, full stand at the top

Competitive

Overhead Hold Step-Back to Forward Lunge (back + front = 1 rep)
Single arm extended overhead holding a dumbbell

Performance

Split Squat with Single Arm Overhead Hold
Back knee comes down to a pad, arm stays locked out the whole set

Stimulus

arm locked overhead, ribs stacked, stay tall as the weight tries to pull you off balance. Pick a load you can own for all 8 reps per side.

Accessory

Dead Hang
Every minute for 6 min: hold for 20 to 40 sec
ELITE: Full Dead Hang
COMPETITIVE: Dead Hang, toes touching a box for support
PERFORMANCE: Supported Hang, feet on the floor, sit back into the arms
Track: longest unbroken hang, beat October 21st
Cooldown

Cooldown

Lengthened Stretch
90 sec per position · slow breathing, settle deeper on every exhale
Sofa Stretch per side
Horse Stance
Bridge Hold, hands on the floor or elevated on a box
Pike Fold or Crow Pose, your choice
Downward Dog

Custom

Collect your high 5's and have an amazing day :)