Friday, August 2nd
Context: Practice – Do some ‘practice’ rounds before the metcon to make sure you are thoroughly warmed up.
Dynamic Warm Up Option: 3 rounds of 5 air squats, 2 crab bridges, 2 inch worms, 5 push-ups. Then 5,4,3,2,1 of straight leg deadlift, hang power snatch, rack press behind the neck, back squat
Skill Practice Warm Up: Spend 10 min working up to a challenging Overhead Squat out of the rack for 2 reps. People wanting more volume (aka 'cardio') should do EMOTM, people looking for more strength work should do 4-6 sets working up to about 75-85% for the last two sets.
Strength: 3x4, 3x3 Power, or Squat Snatch (3 sets of 4 reps, then 3 sets of 3 reps, same weight across, 70-80%)
Super Set: 6x6 Single Arm Ring Row (6 sets of 6 reps, each side, same challenge with all sets)
Metabolic Conditioning: “Times Like These”
AMRAP in 7 min:
7 Toes to Bar
30' Walking Lunge
14 American KB Swing (Health: 26lb/ Athletic*: 35lb/ Performance: 53lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4 - 7 rounds, Scale Up: OH lunge with KB.
TEAM VERSION: Teams of 2, 7 synchronized toes to bar, 30' walking lunge together, 28 kb swings two people working at a time, 8 min AMRAP
Coaching Tips: Try to hit the toes to bar in big sets. Make sure you maintain good knee discipline on the lunges (keep it over the ankle) and try to 'spread' the floor with your feet. Push to the front and back, not just up. Do not push off of you knee with your hands. Watch the hyper extension of the lumbar on the American swings and keep the back flat abs tight, especially with the toes to bar making them tired.
Optional ‘Cash Out’ or Hypertrophy: Tabata Sled Push 20' (20s on, 10s rest, 8 rounds)