A GENERAL WARM-UP (0:00-15:00)
1) Tabata Jump Rope Srill Set Warm-up
1- Singles
2- Side to Side bunny hop
3- Alternating legs
4- In and out
5- High knee
6- Butt Kickers
7- Double Under
8- Double Under or Triple Under
*Go through the series 1 time doing 20 seconds of work followed by 10 seconds of rest before transitioning to the next drill.
2) 2 Rounds
10 Banded Arm Swings/Side
10 Hanging Scap Retraction with Pause
10 Ring Rows
5/side Samson to Hamstring Stretch (hold 2-3 seconds at each position each rep)
SKILL AND INSTRUCTION (15:00-22:00)
1) Hang Power Snatch Progression
*20 reps of the Pass Through then do 5-7 reps at the rest of the progression pieces.
**Do 5-10 rps with an empty bar after completing the progression
TRANSITION AND BUILD UP (22:00-35:00)
Coach ~ cover the scaling options for the workout with the class and get set-up.
Do 3-4 rounds of:
10 Double Unders
3 Chest to Bar Pull-ups (or scaled variation. Do regular chin over bar pull-ups on the first round)
3 Hang Power Snatch (increase load each round, athletes can build above their intended work weight slightly here)
B WOD (30:00-50:00)
Team Series Event 2
120 Double Unders, each
120 Chest to Bar Pull-ups, total, done in sets of 15 reps
120 Hang Power Snatches, total, done in sets of 15 reps (95/65)
120 Double Unders, each
15 minute time cap
Individual Variation of the Workout:
120 Double Unders
60 Chest to Bar Pull-ups (sub jumping C2B
60 Hang Power Snatches (95/65)
120 Double Unders
SCALING OPTIONS
1) Intermediate (This is the official scaling opton for the Team Series Workout)
120 Single Unders, each, relay style
120 Jumping Chest to Bar Pull-ups, total, sets of 15
120 Hang Power Snatches, total, sets of 15 (65/45)
120 Single Unders, each, relay style
2) Novice
120 Single Unders, each, relay style
80 Jumping Pull-ups, total, sets of 15
80 Hang Power Snatches, total, sets of 15 (light load that allows for 8-10 reps to be done unbroken each time they have a set)
120 Single Unders, each, relay style
C COOL DOWN (50:00-60:00)
1) Roll lats, 90 seconds/side
2) Roll Upper Back, 90 seconds
3) Stretch Forearms, 60 seconds
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