Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Example:
Shuttle Run Ladder x 10,20,30,40,50,40,30,20,10ft
Then…
2-3 Rounds of
10 x Air Squats
10 x Light AKB Swings
Impact/Focus: Power/Full Snatch Select 10×1
Warm-up sets/reps building to a starting weight before working through the following:
10 Rounds, on the :90
Power/Full Snatch x 1 rep
*Climb across as few or as many rounds as needed to find the best 1 rep possible for the day, repeat the effort as necessary across the remaining rounds at the most challenging working weight as applicable.
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“Chamber Pot”
7 Rounds for time vs. a 14:00 time cap
1,2,3,4,5,6,7 reps x Power or Full Snatch (115/85lbs)
After each set of Barbell Snatch complete:
8 x Pull-ups
16 x GHD/Sit-ups
NOTES: Scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief. Old school with a resolute function? Sounds like a WOD of glorious gains and an archaic artifact simultaneously, how unique.
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