Game
‘Coach says’
Just like Simon says but with ‘Coach says" and Crossift warm-up movements. For an added warm-up and spice to the game you can have athletes on a machine or doing jumping jacks in place between coach says.
Make sure you include at least two dynamic shoulder mobility movements within
B. Specific
Set up stations and have athletes rotate through working on skills for each movement
3 sets
Carry instructions:
This session is about carrying any object that will challenge athletes to brace and stabilize.
Carry options:
– Banded KBs on a Barbell
– Yoke
– Heavy back rack
– Farmer’s Carry (or suitcase)
– D-ball carry
– Sandbag carry
DB Push press @ light-moderate DB’s
3 strict press
3 Dips + Squeeze
*Work on squeezing the quads and glutes at the same time in extension.
3 Push press
Evil Wheel Instruction (3-5 reps)
-Never relax the core
-Maintain a straight line in the bottom
Min 1:
50′ Carry @mod to heavy
Min 2:
5 Dual DB Push press @heavy
Min 3:
5 Evil wheels
60 sec max effort Banded T’s
60 sec max effort Banded Skull crushers
Rest 3 mins between sets
Score: Reps
Scaling options
Beginner
3 sets
10 Banded T’s
10 Banded Skull crushers
Intermediate
40 second max effort
Score: Weight across
Scaling options
Beginner
Min 1:
30 second Back rack hold @moderate
Min 2:
5 DB Push press @Moderate
Min 3:
3 Evil wheels
Intermediate
As written