09.05.18

Warmup

“Rowling”
In groups of 2-3, working for 6 min.
Each group gets a rower and athletes will try to “rowl” a perfect strike (100M) in full pulls on the rower with no breaks in between. The whole team faces a 2 air squat and 1 burpee penalty for every meter off due in between rounds.

Mobility

Everyone needs 2 mini bands – 1 strong for lower body one lighter for shoulders;
10 mini band Lateral Toe Taps/Side
10 mini band reverse Toe Taps/Side
10 mini band Fire Hydrants Per Side
15 mini band Scapular Activation Presses
10 mini band External Rotations with palms up and 10 with palms down
5 mini band Shoulder Oscillation Raises with palms facing in and 5 with palms facing out

Skill

Review the components of the Thruster
Correct positions for the front squat:
– Elbows parallel to the floor, never touching elbow to knee.
– Proud, upright Chest facing wall in front of you
– Straight back, never rounded
– Knees drive out with toes forward at all moving points.. “shut off the faucets” to create torque in hips
Review the transfer to overhead position:
– Barpath and lockout
– The importance of pulling rib cage down to align with hips

Strength

EMOM X 10
Evens: 3 Thrusters
– Start at a light to moderate weight and aim to add 5-10 pounds each round
– Bar can be taken from the floor or off of the rig
Odds: 6-8 Burpees
– You should aim to have at least 15-20 sec of rest each round so scale reps up/down as needed

Metcon

20 min AMRAP
10 DU/20 SU
10 Russian KB Swings
20 DU/40 SU
20 Pull-ups
30 DU/60 SU
30 Box Jumps
40 DU/80 SU
40 Wall Ball Shots
50 DU/100 SU
100m Sprint
P – 24kg/16kg, chest to bar, 24”/20”, 20/14
L – 24kg/16kg, chin over bar, 24”/20”, 20/14
F – 16kg/12kg, ring rows, 20”/16”, 14/10

Cashout

EMOM X 12
Min 1 – 20 sec of Arm Haulers (https://www.youtube.com/watch?v=P4SBXSIwNpc)
Min 2 – 20 sec of Tall Kneeling Pallof Press, alternate sides each round (https://www.youtube.com/watch?v=yb2CXXx7_QU)
Min 3 – 30 sec of Seated Battle Rope Slams (https://www.youtube.com/watch?v=PTZHrPU2pB0)
AND/OR
Apple Harvest Day 5k prep
Run 400m, rest 3-4 min then,
Run 400m