A) Whiteboard Brief (0:00 – 3:00)
– Skill: Today choose 2 out of the 4 choices and accumulate 30-60s of total time performing a static hold.
– Metcon: Today you should be able to sustain a 75% effort for the entire workout meaning your reps output should only drop off slightly each set. Don’t worry about your score today, worry about performing each movement perfectly.
– Skill: Today choose 2 out of the 4 choices and accumulate 30-60s of total time performing a static hold.
– Metcon: Today you should be able to sustain a 75% effort for the entire workout meaning your reps output should only drop off slightly each set. Don’t worry about your score today, worry about performing each movement perfectly.
B) Warm Up (3:00 – 15:00)
”Musical Medballs”
*Set-up 10-15 medballs having your athletes perform a bodyweight exercise moving around the medballs. Once you stop the music they will try to sit on a medball. The person that is left will complete their choice of one of the following exercises to the side (air squats, sit-ups, burpees, push-ups). After each set remove one medball until you only have two athletes left and one medball.
C) Strength (15:00 – 35:00)
Gymnastics Static Holds, accumulate 30-60s each
– L-Sit
– Hollow Hold
– Ring Support
– Chest Facing Wall Handstand
*Choose 2 of the 4
D) Metcon (35:00 – 55:00)
5 Rounds 30s work/30s rest:
1a) Wallballs (20, 14)
1b) Box Jumps w. step down (24, 20)
1c) Double Unders
1d) Russian Twists w. a plate (25, 15)
1c) Burpees
*Score = Total Wallballs + Burpees
L2: (14, 10) (20, 15) (15, 10)
L1: (10) (20, 15 Step-ups) (10, BW)
E) Extra Credit (55:00 – 60:00)
KB Curls: 3 x 10-12. Rest 60s.
Then,
5 Minutes of Parasympathetic Breathing OR Light Foam Rolling