Monday, September 9th

Context: Practice – Mobility and high box jumps

Dynamic Warm Up Option: Coaches Choice

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: Spend 8 min working up to a near max height Box Jump from seated or standing

Strength: 5-5-5-5-5 Back or Box Squat (5 sets of 5 reps, adjust load each set)

Super Set: 7-7-7-7-7 Single Arm DB Bent Over Row (7 sets of 5 reps, each side)

Metabolic Conditioning: “MotoCrossFit”

For time:

10 High Box Jumps (Health: 20”/ Athletic*: 24”/ Performance: 30”), 400m Run,

8 High Box Jumps, 200m Run,

6 High Box Jumps, 100m Run

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 3:30 - 8 minutes, Scale Up: 100m Sandbag Run on the last round.

TEAM VERSION: 10 box jumps each, one person at a time. Run together. 8 box jumps each, one person at a time. Run together. Etc.

Coaching Tips: Get through the first box jumps quickly. Pace the first run so you can go right into the next set of 8 box jumps safely. Take your time on these and see how your legs feel. Pace the 200m run accordingly (so you can finish the 6 box jumps without issue). Sprint like hell on the last 100m!

Optional ‘Cash Out’ or Hypertrophy: 60s Plank, 15 Wall Balls, 3 rounds, OR 3 sets of 15-20 GHD sit ups in a super set with 15 Bulgarian Split Squats

Scott McIntyre