Warm-up Drills
I. Jump Rope x 50-40-30-20-10 reps (single-unders)
II. Dynamic Series
III. Mobility Drills
“Chilled”
For time
Double-unders x 50-40-30-20-10
Ring Push-ups x 25-20-15-10-5
Slamball (40,30/20,12lbs) x 25-20-15-10-5
Notes: Scaling and Rx+ challenges will be covered during the whiteboard brief.
Post scores to comments.
“CFE: Time Trial & Pacing”
Warm-up x 250m Row w/1:00 rest
Time Trial x 500m Row w/1:00 rest
Then…
6 Rounds of 1:00 work x :20 rest
*Hold plus ten, at same pace, or minus ten seconds from the 500m time trial.
Post scores to comments.
“Chilled”
20:42 (sub ring push ups for dumbbells placed vertically for full depth + 10 lbs slam ball)
“CFE: Time Trial & Pacing”
1,307m total
1 – 231 m
2- 222 m
3 – 208 m
4 – 214 m
5 – 219 m
6 – 213 m
Notes: Working on push up form cause it’s still strange looking. Don’t have rings available so I used dumbbells in place of them. Placed them vertically so I could drop lower than my hand placement. 10 lbs slam ball I don’t feel did much for me unfortunately that’s all they have. Would have preferred a 20lbs. Double unders are relatively the same. Most unbroken was 12.