Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
*Foam Rolling Regimen
II. Set-up, Training Flow & Movement Review
Impact/Focus: Deadlift, Box Jump Overs & Handstand Primers
Versus a 15:00 Running Clock.
Focusing on Strength work and/or movement priming for Box Jump Overs, Handstand Push-ups/Handstand Walking/Bear Crawls work through 5-7 Rounds of the following;
3 x Deadlift
*Work to metcon weight or climb across sets to the best Heavy 3 possible for the day.
3 x Handstand Push-ups (Strict or Kipping) / 5ft x HS Walk or Bear Crawl
5 x Box Jump Overs (24/20″)
Post weights/scores to comments.
“Fabulist”
7:00 AMRAP of
Deadlift (225/155lbs) x 3-6-9… (+3 reps/round)
Handstand Push-ups x 3-6-9… (+3 reps/round)
Box Jump Overs (24/20″) x 3-6-9… (+3 reps/round)
Rest 2:00, Then…
7:00 AMRAP of
Deadlift (225/155lbs) x 3-6-9… (+3 reps/round)
Handstand Walk x 5ft-10ft-15ft… (+5 ft/round)
Box Jump Overs (24/20″) x 3-6-9… (+3 reps/round)
Notes: Bearcrawl Distance x 2 per round. Additional scaling, training intentions/details will be provided during the Whiteboard brief. Each 7 minute AMRAP caps at the fifth round or 15/15/15 reps, 15,25ft,15 reps, respectively.
Post scores to comments.
