Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Press 1RM
Warm-up sets & reps building to a starting weight x 5:00
Vs. a 12:00 time cap establish a new Barbell Press 1RM
Press 1-1-1-1-1RM
Notes: Use as many sets as needed. Peak with small jumps and larger rests before that best effort 1rm.
Post loads to comments.
“Karen”
Complete for time
150 x Wallball (20/14lbs)
Notes:
This is a Benchmark workout today.
Log this benchmark score for comparison to future attempts.
Scaling will be covered during whiteboard brief… ok, scaling spoilers for newer athletes are 50, 75 or 100 rep volumes assigned with the priority on movement quality; lighter Wallball’s and adjusted target objectives will be applied as needed. There should be no filter on intensity after movement patterns are primed and ready for today’s grind, bring the lumber, Ninjas.
Post times to comments.
*Time permitting options for either the following Skill/Open WOD or a ROMWOD are as follows:
“21.1 Taste Test: A Post WOD Skill, Accessory & Funtime”
Rest as needed before working through the post WOD training; efforts may be towards Skill Training and Quality movement or athletes may pursue efforts to compare with old open PRs as their gas tanks permit (ideally rest 3/4:1 or 1:1 for what Karen took, time permitting in class formats, before charging into the ten minute piece).
10-12 minute AMRAP of
Reverse Burpees, Wall Walks or Inchworms + Push-up (select 1)
x 3,6,9…21 (+3 per round)
Double-under/Single-under Ladder x 10-30-60…210 (+30 per round)
Notes: *Coach’s may snake a third movement into the mix or modify as needed if there seems to be any lack of fun. This is a reservoir for post Benchmark “Karen” rage and an opportunity to touch on some skills while still warm with the time to apply new cues and fundamentals. It’s not trauma bonding, it’s Happy Open Season!
Post scores to comments.
21.1 Taste Test substitute: “FOR THE BIRDS” Pliability/ROMWOD (guided, together)
ADDITIONAL LEARNING RESOURCES
The Shoulder Press
The Wall Walk
The Wall-Ball Shot
