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Crossroads Adaptive Athlete Coaches Seminar this past week. What an amazing opportunity and experience!

Warm-up Drills
I. Speed Rope 2:00
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
7 x ‘American’ KB Swings
10 x Hindu Push-ups
III. Mobility

Impact/Focus: Muscle-up Progression
Against a 15:00 Running Clock work through one of the following
Muscle-up Transition Work x 20 reps followed by
A1. Deadhang Pull-ups 5-5-5-5
A2. Strict Ring Dips 5-5-5-5

Muscle-up Work
B1. Deadhang Muscle-ups 2-2-2-2-2
B2. Muscle-ups (CFGS) 5 sets of 3+ reps

“Persistence Hunting IV”
Complete as many reps/meters as possible for each movement within the time allotted
5:00 x Ground-2-Overhead (lbs)
4:00 x Row (meters)
3:00 x GHD/Abmat Sit-ups
2:00 x Double unders
1:00 x Wallball (20/14)

Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.

Post method, lbs, meters, reps to comments.

Samy Daghir

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