Friday, August 26th 2022
Warm-up
A. General
Partner Warm-Up
With a Med Ball
10 Squat + chest pass
10 "Wallball" passes
10 Overhead passes
10 Rotational passes (side to side)
10 Hollow Body overhead passes:
In a hollow position, athletes are back to back and passing the medball into each other’s hands behind them
Partner Warm-Up
With a Med Ball
10 Squat + chest pass
10 "Wallball" passes
10 Overhead passes
10 Rotational passes (side to side)
10 Hollow Body overhead passes:
In a hollow position, athletes are back to back and passing the medball into each other’s hands behind them
B. Specific
1-3 sets
Ring rows: Find proper foot elevation (or angle)
2-4 chin ups: Find proper assistance for those needing
1-3 RMU: Prepare and find correct assistance for those performing the band assisted strict muscle up
Band assisted strict muscle up:
Gymnastics
Metcon (Checkmark)
6 sets
6 Feet elevated ring rows
3 Ring muscle up
Rest 60-90sec
6 Feet elevated ring rows
3 Ring muscle up
Rest 60-90sec
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20minutes
15 Power Cleans 135/95 lbs
20/16 Cal Row
25 Box jumps 24/20"
15 Power Cleans 135/95 lbs
20/16 Cal Row
25 Box jumps 24/20"
KG: 60/43 KG
Score: Rounds & Reps
TC: 20 min
Score: Rounds & Reps
TC: 20 min
Scaling Options
Beginner:
10 Power cleans @ 2 light sets
16/14 Cal Row
15 Box jumps @ 20/16" or step ups
Intermediate:
15 Power Cleans @ 95/65 lbs
20/16 cal row
25 Box jumps @ 24/20"
Perform
EMOM 24
Alternate between
– 10 Power Clean @135/95 lbs
– 15/10 Cal Row
– 15-20 Box Jumps @24/20"
Extra Accessory
Metcon (Checkmark)
4 rounds for quality
5 Seated strict TTB
20 Sky touches
30 sec/elbow Side plank
5 Seated strict TTB
20 Sky touches
30 sec/elbow Side plank
Score: Completion
Scaling Options:
Beginner:
6 Ring rows
3 Strict chin ups, assisted
Intermediate:
6 Ring rows @ hard
3 Assisted strict muscle ups
Perform:
6 rounds
10 GHD Sit-ups
3 Ring Muscle-ups