Warm-up Drills
I. Row 2:00 or 35kcal
II. 2 Rounds of 10 x Air Squats, 7 x Push-ups & 15 x Hollow Rocks
III. Dynamic Drills
III. Mobility (Seal Stretch, Pigeons, Seated Straddle, Child’s Pose, Banded & Wall Drills)
Impact/Focus: Gymnastic Movement Primer
12:00 set up for 4 rounds x 3:00
Focusing on quality and improved movement efficiency during prep sets.
Athletes will be set up to progress through mobility or prep movements through practice sets for the following Benchmark WODs. Some examples to progress through for each 3:00 round may look like a paced round of
Option I: 4 Rounds on the 3:00 of “Cindy” as
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
Option II: 4 Rounds on the 3:00 of “Mary” as
2-3 x Strict HSPU Warm-up
10 x Pistols Warm-up
5-7 x Scap Pull-ups to Deadhang to Kipping Practice
*Bench/Band/Wall Squat Therapy Drills
Post warm-up notes to comments.
Benchmarks: “Cindy/Mary”
Choose one of the following options (Pick your only option).
“Cindy”
Complete as many rounds/reps as possible in 20:00 of
5 x Pull-ups
10 x Push-ups
15 x Air Squat
“Mary”
Complete as many rounds/reps as possible in 20:00 of
5 x Handstand Push-ups
10 x Pistols (5L/5R)(Alternating)
15 x Pull-ups
Notes: Today’s benchmark scaling and intent will be covered during the whiteboard brief.
Post scores to comments.
