Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
*Foam Rolling Regimen
II. Set-up, Training Flow & Movement Review
Impact/Focus: Time Trial Select
Rowing & Running Warm-up, technique review and points of performance.
Complete one of the following Time Trial options;
For Time
Row 2000m
or
Run 1 mile
or
Bike x 2 miles
Notes: There is a 10:00 time cap and a recovery window post time trial; athletes may scale distances to accommodate the ability to push their cardio respiratory endurance and stamina across a more specific objective of 8:00 sustained work output. If time capped we will score distance completed. Each class will review and apply both Rowing & Running technique points of performance as part of their Warm-up efforts. Running Warm-ups will focus on leaning forward for momentum without breaking at the hips, foot pulls (tempo and Figure-4 position); Rowing Warm-ups will focus on foot pad settings and heel contact during the Rowing sequence (ie. body positions across the order of operations Drive through Recovery).
Post scores to comments.
“Treasure Hunt”
Complete as many rounds as possible (AMRAP) vs.
3 Rounds of 5:00 work x 1:00 Rest
3 x Wallwalks
8 x Burpees
12 x 1-arm Dumbbell Snatch (50/35lbs)
Row 250/200m
Notes: Scaled Wall Walks to 1-3 reps x Scaled WallWalks or 3-6 x Inchworms (with a Push-up to start each rep) as needed. Burpees are sans the jump and touch this time around at a slightly lower rep volume per set compared to the last Burping Foray; athletes should be looking to increase the intensity and pace of these efforts today as able. The 1-arm Dumbbell Snatch may be performed hand to hand switch style or with multiple reps consecutively with Left and Right arms (as we did them in the Open this year). Bring the lumber to the Row, hustle through transitions in and out of the boat and commit to a blistering pace that shows a yield from the effort put into the time trials from the Impact/Focus.
Post scores to comments.
