Health and Fitness/Classic
Warm up:
30 Seconds of each:
Easy Row
Active Spidermans
Medium Row
Active Samson
Faster Row
Push-up to Down Dog
Barbell or PVC Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Banded Walks (double loop low tension band; wrap around below knee, athlete in quarter squat, hips back, knees out):
10 steps each direction, followed by 10 squats
5 steps each direction, followed by 5 squats
12:00-15:00 Premobility:
1 minute of:
PVC front rack stretch
Wrist stretches
Ankle mobility
15:00-35:00
Front squat:
3 Pausing Front Squat
2 Front Squats
Front squat: build to a heavy set of two in 15:00
minutes (Work in groups of 2-3 athletes for work/rest ratio)
35:00-40:00
Movement Prep for pullups
10 Scap Pull-ups
5 Kipping Swings
1-3 Strict Pull-ups
3 Pull-ups
Movement scales: jumping pull ups, banded pull ups, ring rows
Movement Prep thruster
5 Push Press
5 Thrusters
WOD: backwards Jackie “iekcaj”
30 Pull-ups (jumping pull ups, banded pull ups, ring rows)
50 Thrusters (45/35) (DB for h&f)
1,000 Meter Row
Mobility: coach led