Sunday, August 11th

Context: Competition – For at least the first few rounds, get as close to “Performance” scaling as possible.

Dynamic Warm Up Option: 2 min jump rope or 2 min row. Then 3 sets of: 5 KB bootstrappers, 5 KB swings, 5 KB presses (each arm), 10 ring rows.

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: Spend 8 minutes performing 3 sets of L-sits (on boxes, rings, or parallettes)

Strength: None.

Super Set: None.

Metabolic Conditioning: “Bradshaw”

10 rounds for time of:

3 Kipping Handstand Push-ups (Health: Downward Dog Push-up)

6 Deadlifts (Health: 85lb, Athletic*: 155lb, Performance: 225lb) or 12 with DBs (20lb, 35lb*, 50lb)

12 Kipping Pull-ups

24 Double Unders (Health: 2x single unders)

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

Scaling Guide: 17 - 27 minutes, about 2:15 per round.

TEAM VERSION: 8 rounds. 6 HSPU, 12 deadlifts, 24 pull ups, 44 double unders, split with partner as desired. Resting partner must hold bumper plate at side or overhead.

Coaching Tips: Get through the first few rounds fairly quickly, but then settle into a steady pace. Start breaking up the deadlifts and the pull ups, but don't waste time in the transitions. Be sure to use lots of leg 'kick' on the kipping HSPU. Use a mixed grip for the deadlifts and be sure to keep the bar close to the shins. Keep your arms next to you on the double unders to save the shoulders for the HSPU.

Optional ‘Cash Out’ or Hypertrophy: None.

Scott McIntyre