https://m.youtube.com/watch?v=MRhosg57TT8
A GENERAL WARM UP (0:00 – 16:00)
3 Rounds
Shuttle runs
10m (32ft)
20m (65ft)
30m (98ft)
*rest 0:30 between each round.
Lower leg prep routine:
10 Dynamic calf and hamstring stretch with feet together
0:30/0:30 Single leg kneeling ankle stretch
0:30 Sit on heels with feet flat
0:30 Sit on heels with toes curled
0:30 Sit on heels with feet flat (lift knees)
0:30 Sit on heels with toes curled (lift knees)
Jump rope prep:
50 Single unders
40 Double unders
30 Triple unders (or attempts)
*For athletes still working on double unders do singles, doubles, singles. Use 1:00 as a mark to move on to the next section if not completed.
SKILL AND INSTRUCTION (16:00 – 26:00)
TRANSITION AND BUILD UP (26:00 – 30:00)
B WOD (30:00 – 50:00)
EMOM 20:00
*Even minutes:
25 Double unders
25-foot single arm dumbbell overhead walking lunge, right (50#/35# DB)
*Odd minutes:
25 Double unders
25-foot single arm dumbbell overhead walking lunge, left (50#/35# DB)
25 ft= from silver tape to silver tape one way -OR- from green cone to cone one way on turf.
Scaling options:
Double unders:
Do 10 double unders and 15 singles per round.
Single arm dumbbell overhead walking lunge:
Adjust the loading so that the athletes can accomplish the 25-feet unbroken.
C COOLDOWN (52:00 – 60:00)
Accumulate:
1:30 of a weighted hollow hold
1:30 of a superman hold
*scale to unweighted and onfloor as needed.
1:00/1:00 Kettlebell calf smash
1:00 Upper back roll with plate
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