Warm-up Drills
I. Row 2:00
II. Dynamic Series
III. Scorpion/Yoga Sandwich
IV. Mobility Drills
*Additional mobility efforts may include a 1:00 squat hold at depth, barbell mashing and priming for the front rack position, lax ball therapies for Dip range of motion.
Impact/Focus: Full Clean Primer / Ladder EMOTM
Warm-up as needed, practicing movement and technique for the Full Clean which comes from the floor and passes through the full squat receiving position.
Every :90 seconds for 8 Rounds
Clean x 1-3 reps (climb weight)
Notes: Athletes may choose to build to and practice the weight intended for the following Benchmark workout “Elizabeth” or ascend across sets and reps building towards a heavy single rep; if the weight becomes too heavy maintain the best weight for the remaining rounds.
Post scores to comments.
“Elizabeth”
For time
21-15-9 reps of
Full Cleans (135/95lbs)
Ring Dips
Notes:
- The Full Clean is received in the bottom of the Front Squat position.
- Adjust the weight as needed based on individual level of development with this movement; targeting the 12:00 Time Cap.
- A Power Clean plus a Front Squat is a viable way to navigate the WOD for athletes still developing confidence and consistency with this movement.
- Scale Ring Dips if necessary based on our recent training with this movement.
Post scores to comments.
Skill Development: Pull-up & Muscle-up Conditioning EMOTM
Every :90 x 5 to 10 Rounds work one of the following options
- I. 5-7 x Strict Pull-ups or Ring Rows (bands as needed)
- II. 7 x Jumping Muscle-ups or MU Transitions with a controlled negative
(Set-ups for both Low and High Rings applicable) - III. 1-3 x Bar or Ring Muscle-up Single reps with Kipping
- IV. 3-5 x Connected Kipping Muscle-ups (Bar or Ring)
- V. 1-3 x Strict Muscle-ups
- Rx+ training volume and time will dictate an option for 30 x Muscle-ups for time.
SPIKEBALL IS ALWAYS IN THE CARDS, NINJAS!
