Warm-up Drills
I. Run 400
II. 2 Rounds for time of
10 x Air Squat
15 x Hollow Rocks
1 x Chimera’s (Seal Stretch + Down Dog + Dragon + Pigeon + Open Book)
III. Mobility & Movement Review
Impact/Focus: Back Squat 10RM
3:00 to 5:00 x “Back Squat Review” (please see notes below)
Then…
VS a 12:00 Running Clock Establish the following:
Back Squat x 10 Rep Maximum (10RM)
Notes:
- Athletes may progress through weights with sets/reps as determined by individual discretion/strategy (ie. not all sets have to be 10 reps).
- “Back Squat Review” will entail: Points of Performance, Training Intentions & Technique Review.
- During this time (3 5o 5:00) athlete’s will set-up Barbells and weights;
- If applicable this time may also be used to work in some cherry-picked individual favorites to address any specific remedial mobility benefitting the Back Squat movement points of performance (see above image) and/or facilitate a complete Squat range of motion.
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“M.C. Esher”
AMRAP vs 12:00 of
3 x Wall Walks
6 x Reverse Burpees
9 x V-ups
**Row a Sprint Effort of 12/9kcal respectively @ start time, four, eight, and twelve minute marks.
Notes:
- V-ups, Tuck-ups, or Knee Tucks (hands and arms stabilize the upper body) are all set at 9 reps today per round.
- Each effort on the Rower must initiate and turn on the monitors by moving the flywheel only; today you are the On button, Ninjas.
- Additional scaling options and training points of performance will be covered during the whiteboard brief prior to athletes’ set-up/warm-up time.
- It should also be duly noted that navigating a staircase in ambulations similar to today’s exercises … would make for quite the literal set of… ‘crazy stairs’.
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