Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: “Choose Your Alt. EMOTM Adventure”
Select from the following three tasks/skill training options and work through the following for Quality.
Athletes will be instructed and reinforced on whichever path selected.
Alternate through the following three tasks, on the minute, for 12:00 total
Minute 1: Single-unders, Double-unders, Triple-Unders / Row max Kcal
Minute 2: Handstand Kick-ups, Handstand Holds, Shoulder Taps, Handstand Walks or Wall Walks
Minute 3: Deadlift sets of 3-5 reps (building to metcon weight)
Post scores to comments.
“Mainsite Chipper”
For time
vs. a 15:00 Soft Time Cap
10 x Wallball (20/14lbs)
10 x 1-arm Dumbbell Hang Power Snatch (50/35lbs)
20 x Wallball
20 x Handstand Push-ups
30 x Wallball
30 x Box Jumps (24/20″)
40 x Wallball
40 x Deadlift (155/105lbs)
NOTES: Additional points of performance, scaling and training intentions will be covered during the whiteboard brief.
Post scores to comments.
