Announcement
Happy Birthday Gregory Steigerwalt and Ruben Rodriguez!!
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry
or
Banded 7’s
-into-
6 min AMRAP
30 sec. Machine (easy)
10 PVC Pass Throughs
5 PVC Overhead Squats
5 Sit Ups (focus on leg extension when sitting up)
Warm-up – Warm-up (No Measure)
**2. Strength Prep**
3 sets (Empty Bar)
2 Snatch Grip Push Press
2 Overhead Squats
Give athletes 10:00 to work up to comfortable 3 rep (not Max). Control and stability are key here so don’t allow athletes to add weight unless it looks good and feels good. For athletes new to the movement have them stay light (PVC or Bar) and work on the mechanics and the foundation of building a good overhead position.
Strength – Overhead Squat (5×3)
– 5×3 Moderate-Heavy (working sets)
* rest 60-90 seconds between sets *
Warm-up – Warm-up (No Measure)
**3. Workout Prep**
1 set
2 Knee Raises + 1 Toe to Bar
3 Push Press
3 Handstand Push Ups
Workout – Metcon (Time)
For Time:
30 Toes to Bar
50 Push Press (95/65)
30 V-Ups
50 Handstand Push-Ups
30 Toes to Bar
TARGET SCORE
Target time: 10-12 minutes
Time cap: 15 minutes
Scaling Option
For Time:
30 Sit Ups
30 Dumbbell Push Press (Light)
30 Sit Ups
30 Dumbbell Push Press (Light)
30 Sit Ups
Accessory – Warm-up (No Measure)
3 rounds
20 Glute Bridges
15 Russian KB Swings (heavyweight) eye level
10 Goblet kb stepback lunges