Warm-up Drills
I. 8:00 AMRAP
10 x KB Swings (24/16kg)
1 x Suicide Sprint
50ft x Burpee Broad Jumps
II. Mobility
Impact/Focus: Weighted Pull/Chin-ups
Warm up as necessary before completing the following workload. Attempt to increase weight with each set.
Weighted Pull/Chin-ups 5-3-3-2-1
Notes: Those that are still developing their Pull-ups/Chin-ups will be working through a combination of max rep band assisted Pull-ups and/or negative ROM scaling options.
Post loads to comments.
“Crispy Chicken”
Complete as many rounds/reps as possible in 8:00 of
5 x Power Snatches (135/95lbs)
10 x Burpee Box Jumps (24/20”)
15 x GHD/Abmat Sit-ups
Rest 3:00
Then…
Complete as many rounds/reps as possible in 8:00 of
5 x Handstand Push-ups
10 x ‘American’ KB Swings (32/24)
15 x Cal Row
Post rounds/rep completed to comments.
Pull Ups: 53#
“Crispy Chicken”
3+6 rds / 3+12 rds
Weighted Pull-up 70# x 1
Crispy Chicken 2 + 15 (95#/Abmat)/3 + 12 (Stinkbugs/20Kg)