Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
Impact/Focus: Press & Z-Press
Movement review and instruction for the Z Press (Dumbbells, seated on floor) through Barbell Press (standing from the rack) will mark the beginning of the warm-up period. Work through Sets/Reps as needed building to a starting weight.
Every 1:30 work through the following sets and reps,
select one of the following progressions;
A. Climb weight each round towards a heavy single rep finish.
B. work across as many rounds as close to 90% as possible.
Press 1-1-1-1-1-1-1 (On the :90)
Finish with (time permitting)
A. Stamina Test: 1:00 x Max Reps at 50-60% of the best weight achieved on the Presses. Utilize the Press, Push Press or a mix of these two movements.
B. Dumbbell Z-Press: 2 sets x 5-8 reps each (w/comparable Dumbbells)
Post scores to comments.
“Crematorium: The Reheated”
Three rounds for total reps/points across the following stations and intervals;
1:00 x Over-unders
1:00 x 1 x Dumbbell Box Step-ups (1x 35/20lbs & 24/20″)
1:00 x Slamball (30/20lbs)
1:00 x Push Press (75/55#)
1:00 x 1-Arm DB Hang Snatch (Switch L+R at own discretion)
1:00 x Rest
Notes:
- Movement Review, WOD format/flow & scaling details will be addressed during the whiteboard brief.
- Scores today are total reps for one final number.
- An additional twisted challenge of supreme fun-times should you choose to accept; Complete 445/375 total points/reps in as few rounds as possible. Get some, freaks.
Post total rep count (points) to comments.
