Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice
III. Mobility & Movement Review
Impact/Focus: MetCon Movement Primer
*Instruction and Points of Performance for the following movements
-Pull-ups, Bar Muscle-ups
-GHD & Abmat Sit-ups
-Jump Overs
-Front Rack Walking Lunges
Following the movement review and set-up athletes will warm up and get comfortable with each component of today’s MetCon via clock intervals set for work rest.
“Taste Test: Up & Over”
Complete for time
3 Rounds of
12 x Bar Muscle-ups
25 x Jump Overs
30 x GHD Sit-ups
Then,
84ft Front Rack Walking Lunges (135/95lbs)
Notes:
- The following is just an example of a scaling approach for today’s training.
- There are some nuances to the three rounds of box jump overs that may apply in an interesting way, this will be covered during the whiteboard brief.
- Scaled Example…
3 Rounds of
20 x Pull-ups/Scaled Pull-ups
25 x Box Jumps, Step-ups, Scaled obstacle height
30 x Abmat Sit-ups
Then,
84ft Front Rack Walking Lunges (95/65lbs)
Post scores to comments.
Skill Development
Optional, yet highly recommended if time permits
4 Rounds of 12 x GHD Back Extensions
Post completed to comments.
“Taste Test: Up & Over”
15:33 (30lbs DBs)
Notes: not enough space to front rack a bar bell; too much equipment. Used 30lbs Dumbbells instead. Holy smokes that was a doozy!