Monday 11.06.2022

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Jay & his Dad (one of our favorite people) at the Inferno Event… Jay (aka John’s Sequel) made and detailed the Jerry Cans as well as provide the wonderful LUMBER! for the over-unders. His friendship and bad@ss unconditional support is some of the incredible motivation that drives all of us to make this event what it is… and what it is growing to be. THANK YOU JAY

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills (Lax Ball, PVC, Banded drills)

Impact/Focus: Gymnastic Movement Primer
12:00 set up for 4 rounds x 3:00 focusing on quality and improved movement efficiency.
Athletes will be set up to progress through mobility or prep movements through practice sets for the following Benchmark WOD. Some examples to progress through for each 3:00 round may look like a paced round of “Cindy” or …
4 Rounds on the 3:00 of
3-5 x Scap Pull-ups to Deadhang to Kipping Practice
5-7 x Cat Cows to Scap Push-ups to Push-ups
10 x Air Squats
*Bench/Band/Wall Squat Therapy Drills

Log personal details on efficacy of different warm-ups applied today for future use.

5 x Pull-ups
10 x Push-ups
15 x Air Squats

Notes: Today’s benchmark scaling and intent will be covered during the whiteboard brief. Open Prep and Rx+ tasks mirror ROM standards and progressions; ie. chin over bar & chest to bar movement requirements, etc.

Post scores to comments.

Samy Daghir

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