EdgeMatic Images

EdgeMatic Images

Warmup: Dynamic Stretching of coaches choice + Dynamic Warmup of coaches choice

Coaches note: Please take the time to warm up the crew and go through the movements and allow time to build to working weights.

Health and Fitness

A. 0:20-0:50

Inspired by Comptrain. In teams of 2, AMRAP in 30min

8 Thrusters (Use a weight you can do 10 UB with)
6 Lying to standing Rope Climbs (Not actually climbing the rope)
11 Box Jumps (30/24) – step down please
Continuous 400m run
*One athlete works on the thrusters, ropes and boxes while the other runs. Once the running athlete returns they switch roles and continue accumulating rounds and reps for the entire 30 minutes.
Classic:

A. 0:20-0:50

Inspired by Comptrain. In teams of 2, AMRAP in 30min

8 Thrusters (Use a weight you can do 10 UB with)
6 Lying to standing Rope Climbs (Not actually climbing the rope)
11 Box Jumps (30/24)
Continuous 400m run
*One athlete works on the thrusters, ropes and boxes while the other runs. Once the running athlete returns they switch roles and continue accumulating rounds and reps for the entire 30 minutes.
D. 0:50-1:00

Mobility of choice