Warm-up Drills
I. Row 3:00
II. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review
Impact/Focus: Gymnastic Strength & Conditioning
Complete the following sets/tasks of Strict Gymnastic movements below with intervals set for :30 work x :60 rest
Intervals will be set for :30 x Work with :60 Rest
2 Rounds
x 3-7 Reps of each athlete’s next Level/Skill movement for the Pull-up Progression
4 Rounds
x 7-15 Reps of Strict Pull-ups, Banded Strict Pull-ups, Bar/Ring Row
Notes:
- The first two rounds are intended to represent a more challenging movement standard for each athlete before they complete the remaining 4 rounds at a range of motion which represents current MetCon style movement ability.
- Example for an Rx or Scaled Athlete with a 5-12 minute Rx Fran time; First two rounds may be Strict Pull-ups @ Chest-to-Bar range of motion objective, the following five rounds would be Strict Chin-over-Bar ROM Pull-ups.
- Bands and other scaling methods may be utilized to facilitate this training progression during the Pull-up intervals.
- Don’t panic.
Post scores to comments.
“Classically Conditioned”
Complete for time
Row 750m
45 x Thrusters (45/35lbs)
30 x Toes-to-Bar
Rest 1:00
Row 500m
30 x Thrusters (45/35lbs)
20 x Toes-to-Bar
Rest 1:00
Row 250m
15 x Thrusters (45/35lbs)
10 x Toes-to-Bar
Notes:
- Scaling options for movements and/or volume will be covered during the whiteboard brief.
- Ok, fine… panic.
Post each of the three times (best case) or total time to complete (sub-par-ish) to comments.
