Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series
III. Mobility Drills (Foam Roller & Barbell Mobility Drill for Overhead/Lat/Scap Mobility)
Impact/Focus: Benchmark Barbell Movement Primer
Warm-up Sets & Reps, building from PVC & Empty Bar to a starting weight for the subsequent Benchmark MetCon;
3-4 Rounds of
5 x Hang Power Snatch
5 x Push Press
5 x Sumo Deadlift High-Pull
5 x Front Squat
Notes: Athletes may go as heavy as proficiency and technique dictate.
Post scores to comments.
“Andi”
For time:
100 x Hang Power Snatch (65/45lbs)
100 x Push Press (65/45lbs)
100 x Sumo Deadlift High-Pull (65/45lbs)
100 x Front Squat (65/45lbs)
Notes:
Scaling – Choose a weight that is appropriately light and plan to break each exercise into multiple sets. Like with her cousin Angie, the goal for Andi is to finish all 400 reps as quickly as possible, so take short breaks that allow continuous movement. Reps are assigned to be completed without partitioning in this NEW(er) BENCHMARK WOD.
Intermediate Scaled Option:
75 x Hang Power Snatch
75 x Push Press
75 x Sumo Deadlift High-Pull
75 x Front Squat
Beginner Scaled Option:
50 x Hang Power Snatch
50 x Push Press
50 x Sumo Deadlift High-Pull
50 x Front Squat
Post scores to comments.
