Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review (Front Rack, Overhead & Squat Emphasis)
Impact/Focus: Cardio, Skill & Priming Alt. EMOTM
3-4 Rounds Alternating EMOTM as follows
1:00 x Run 1-200m, Row 30/20kcal, or 50/35 x Double-unders
1:00 x 12-15 reps of GHD/Abmat Sit-ups
1:00 x 8-10 x Ukrainian Kettlebell Swings (Climb weight)
Notes: Select a Run, Row or Double-under/Single-under task to prime cardio respiratory endurance for the subsequent Met Con. Core development and movement practice/introduction as applicable to the GHD or Abmat Sit-up. Build Kettlebell Swings from warm-up weight through intended working weight for the following tasks. Athletes should work through a minimum of 3 Rounds, 4 if able, before moving into Bench Press & Pull-up movement set-up and prep.
Post scores to comments.
“Cannonball Run 2024”
4 Rounds of the following
Each Round vs. a 4:00 time cap
Run 200m
Max Reps x Pull-ups/Ring Rows
Max Reps x Bench Press (135/95lbs)
Max Reps x Ukrainian Kettlebell Swings (32/24kg)
Notes: Scale to a 100m Run as needed in order to leave enough time for an athlete to complete the Run and then complete one max rep set of each of the three movements. Manage work/rest across each 4:00 window as able to put up the best effort, best rep scores possible. Scale Bench Press weight as needed by referencing an athletes current 1RM strength level up through Rx+ at 1/.75 x Bodyweight. Gymnastic Pulling movements may be kipping.
Post scores (4 numbers each for Pull-ups, Bench Press & Ukrainian Kettlebell Swings) to comments.
