Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Strict Toes-to-Bar/Knees-to-Elbows & Dubs
7 Rounds on the 2:00
3,5 or 7 x Strict Toes-to-Bar or Knees-to-Elbows
+
Select one:
I. Double-unders x 20 (+10 reps each round)
II. Single-unders x 30 (+20 reps each round)
Notes: Athletes select 3,5 or 7 strict reps of Toes-to-Bar or Knees-to-Elbows before moving into an ascending volume of Double-unders or Single-unders. Continue attempting to complete the workload before the round expires.
Post scores to comments.
“Precede”
5 Rounds for time
vs. a soft 12:00 time cap
12 x Toes-to-Bar
12 x Burpees
Row 20/15kcal
Notes: Additional Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
