Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice/Foam Rolling/Overhead Mobility Prep Focus
III. Mobility
Impact/Focus: Snatch Waves/Speed Ladder
Warm-up Sets & Reps building to intended working weights.
Climb weight across each ladder (pick 4 predetermined weights).
3 Rounds of 3:00 Work x 1:00 Rest
Snatch x 4-3-2-1 (increase weight each set, Power or Full)
Notes: During each 3:00 work interval athletes will attempt to complete 4-3-2-1 rep sets at increasing weight per ‘rung of the ladder’.
Post scores to comments.
“CF Games Masters Event #5”
For time vs. a 15:00 Time Cap
75 x Wallball (20/14lbs)
40 x Double Dumbbell Shoulder-to-Overhead
30 x Double Dumbbell Box Step-Overs/Ups
40 x 1-Arm Dumbbell Snatch (20 per arm)
75 x Wallball (20/14lbs)
Notes: Rx weights/set-up x 20/14lbs, 50/35lbs, 24/20″. Score total reps completed at 15:00 or time completed. Additional scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
