July 11, 2019

7/11/19

Warmup/Mobility/Skill
Warmup
Spiderman Down, Reverse Spiderman Back
Forward Lunge Down, Reverse Lunge Back
Duck Walk Down, Reverse Duck Walk Back
Frog Hop Down, Reverse Frog Hop Back
Gorilla Hop Down, Reverse Gorilla Hop Back
Alternating Sumo Down/Back
High Knees Down/Butt Kicks Back

Mobility
45 Sec/side Hammer-Nail Glute Mob with knee on Abmat
45 Sec/side Split Stance Adductor Mob with knee on Abmat
1 Min Dynamic Downward Dog
45 sec/side high hamstring tac and floss with lax ball seated on box

Skill
Coach will quickly demonstrate the SUMO deadlift and a few common faults
Then

Athletes will use 5 min to perform a few sets of light sumo deadlifts with warmup loads.

Strength
Sumo Deadlift (10×3)
With a 15 min running clock, perform

10×3 Sumo Deadlifts climbing weight across

Metcon
Metcon (Time)
5 Rounds for time in teams of 2 with an 18 min Cap.

Run 300m (end of driveway) together
20 Alternating Clean and Jerks (Sharing 1 barbell P1 goes, P2 goes until 22 total – 11 per partner – are reached)

P-135/95, L-115/75, F 95/65

Cashout
Cashout
3 X 12 DB hammer curls per side
Alternating sets with
3 X 20 banded front raises