Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review (Foam Rolling: Lats, Scaps & T-spine emphasis, KB Sink Drill & Armbar Stretch)
Impact/Focus: CRE Priming
14:00 AMRAP for Quality of
Run 50-100m
Row 250/200m
20-50 x Jump Rope (Running In Place, Singles, Doubles)
Run 50-100m
*Rest :30 to 1 minute between rounds as needed.
**Utilize a 3-5 Round objective lens for applied scaling.
Notes: This CRE (Cardio Respiratory Endurance) sequence of different movement patterns will be used with intentions ranging from teaching/having athletes key into aspects of proper warm-up effort benefits, skill transference, with additional points and cues as class logistics and time permits. This is also a worthy effort in priming athletes ‘engines’ prior to “MURPH” on Saturday. Get some, Freaks.
Post scores to comments.
“Snarles Barkley”
Complete for time
vs. a soft 12:00 Time Cap
1-2-3-4-5-6-7-8-9-10 x Russian KB Swings (32/24kg)
1-2-3-4-5-6-7-8-9-10 x Strict Knees-to-Elbows
*Perform 21 x Double-unders to conclude each of the 10 Rounds.
Notes: Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief. Scaling to hanging core movements would be 1:1, floor set-up movements would be 2:1 for today’s WOD.
Post scores to comments.
Skill Development
I. Mobility & Post WOD Recovery Efforts
II. 5 Rounds for Quality of 20ft HS Walk + 40ft Dumbbell Farmer’s Carry
III. SPIKEBALLLLLLLLL!!!!!!!
