2min Row @easy
B. Mobility
Prone PVC shoulder dislocates
10 reps
C1. Specific
5mins of skin the cat progression
Set rings up at the floor like in the video and have athletes use it at each end range for stability. The goal is to keep tension the whole way through. Use spotters if possible, if this is not possible, the floor acts as the spotter.
For beginners who cannot pass through, use this session to see just how high they can "ball up" the goal for these athletes should be to turn the pelvis over as their knees roll upward.
C2. Specific (Pre-Metcon)
3-2-1 reps
TTB
DB step-up overs
Every 90sec x 5 sets
1-3 Skin the cat
10 DB step up overs after each set
@24/20" + 2×50/35lbs
Score: Time
TC: 12mins
Scaling options
Beginner
30-20-10
V-ups or Sit-ups
Box step up overs after each round
@24/20
Intermediate
30-20-10
Toes to eye level or 10 TTB each round
10 DB step up overs after each round
@24/20" + 2×35/25lbs
COMP
30-20-10
TTB
Yards KB Lunges @32/54
10/10 Banded leg extension
30 sec Bear hug Wall sit
TC: 7:30
Scaling options
Beginner
5 x 1-3 Knee tucks
(knee to elbows or to hips)
Intermediate
5 x 1-3 Strict TTB