Monday 02.22.2021

** CFNH IS OPEN NORMAL HOURS TODAY, PLEASE TAKE CARE AND STAY SAFE COMMUTING! **

Warm-up Drills
I. Row 45/35kcal
II. 2-3 Rounds of
5 x Power Snatch
5 x Snatch Balance Drill
(w/ as deep a receiving position as mobility permits)
5 x Overhead Squat
10 x Hollow Rocks
10 x PVC Passthroughs
III. Mobility & Yoga Poses

Notes:

• Special Emphasis on PVC Passthroughs as an assessment for Overhead Mobility;
• Follow with lacrosse ball/wall drills and re-test for efficacy.
• Additional cueing on foot movement and positions from the jump to receiving position and relationship/similarity to stance width with the Overhead Squat and Snatch Balance exercises.

Impact/Focus: Overhead Squat
Warm-up as needed before working through the following sets/reps; see notes below to determine whether climbing weight and what range of loads to use are most appropriate on the day’s training.

Every 2:00 x 5 Rounds of

Overhead Squat x 3-3-3-3-3 reps

Notes:

• Experienced athletes may execute training at Rx+ today via climbing weight across sets and reps with working weights beginning at 75-80%.
• The Rx approach today will be sets and reps at the same challenging weight across.
• Foundations development will emphasize strength development for the Squat basics first and foremost before approaching the Overhead component and staying on the lighter side until confidence and a baseline of work capacity with the movement have been practiced and refined.
• The Snatch Balance Drill utilized in the warm-up sequence is valuable for developing confidence and ability to safely take the bar from the rack and set-up for the Overhead Squat (Power or Full receiving position).

Post scores to comments.

“Whackamole”
Against a 15:00 Running clock work through the following

0:00 to 5:00

Row 30/20kcal
In the time remaining
AMRAP of
6 x Overhead Squat (95/65lbs)
6 x Pull-ups

5:00 to 10:00

Row 30/20kcal
In the time remaining
AMRAP of
9 x Overhead Squat (95/65lbs)
9 x Pull-ups

10:00-15:00
Row 30/20kcal
In the time remaining
AMRAP of
12 x Overhead Squat (95/65lbs)
12 x Pull-ups

Notes:

• Scaling for today’s metcon will be covered during the whiteboard brief.

Post scores as rounds and reps completed for each of the three stages to comments.