Warm-up Drills
I. Run 4-800m or Row 3:00
II. Dynamics & Mobility
Impact/Focus: Thruster Ladder & Gymnastic Warm-up
*Every 2:30 x 4 Rounds
Warm-up Movements & Sets:
A. 3-5 reps, climbing weight each round x
Barbell Thrusters
B. 3-5 reps x
Scap Pull-ups, Strict/Kipping Pull-ups, Rows & Rope Climbs
(ie. anchor feet, pull to extension)
Post training notes to comments.
“FRAGO: SSGT Ivy II”
Complete for time
Run 400m
Low Bearcrawl 200m
—
Then, Complete the following movements as expeditiously as possible;
Thrusters (Unbroken) x 21-18-15-12-9-6
Rope Climbs x 1-2-3-4-5-6
*Each time a set of Thrusters is broken up at a given weight = Run 200m
—
Finish with,
Low Bearcrawl 200m
Run 400m
Notes:
- Thruster weight increases each round.
- Thrusters Weights: 65/45 – 75/55 – 95/65 – 115/85 – 135/95 – 155/105lbs.
- We will use the warm-up lifting to help athletes determine appropriate loads for this MetCon format of training/conditioning.
- While working through this future HERO WOD athletes that hit their limit for the thruster weight will stay at that weight through the rest of the rounds/reps.
- Bearcrawls are 50ft x 4 or 25ft x 8.
- Scale Rope Climbs to Kipping Pull-ups (@21-18-15-12-9-6 reps) or …
- Jumping Pull-ups & Ring/Body Row (@36-30-24-18-12-6 reps).
Post sores to comments.
