Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling Series
III. Dynamics & Mobility
Impact/Focus: Back Squat
Warm-up Sets & Reps building to a starting weight for the first round of a heavy single rep; set-up with enough weights to change back and forth as needed from 1’s to 7’s etc.
6 Rounds, on the 2:00 of
Back Squat x 1-7-1-7-1-7
*Adjust weight across sets as needed, climbing through the single reps and sets of seven reps as able.
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“Filthy Fifty”
For time
50 x Box jumps (20/20”)
50 x Jumping Pull-ups
50 x American Kettlebell Swings (16kg)
50 x Walking Lunges (25 per leg)
50 x Knees-to-Elbows
50 x Push press (45/35lbs)
50 x Back Extensions
50 x Wallball (20/14lbs)
50 x Burpees
50 x Double-Unders
Notes: Bring the lumber for this metcon Benchmark today, ninjas. This WOD may be performed vs a 20:00 or 30:00 time cap, or scaled to 30 reps per movement for athletes that are new to this longer ‘Chipper Style’ Benchmark. Additional scaling and points of performance will be covered during the whiteboard brief.
Post scores to comments.
