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Tuesday 03.02.2021

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Warm-up Drills
I. Row 500m
II. 2 Rounds of
7 x Air Squat
7 x Deadlift
7 x Press
10 x Hollow Rocks
III. Scorpion/Yogi Sandwich
IV. Mobility

Impact/Focus: Back Squat EMOTM
Warm up to 50-60% of 1RM Back Squat. Complete the following workload every 2:00 for 5 Rounds total.

5-4-3-2-1 reps x Back Squat (climb weight as able)

Post loads to comments.

Benchmarks: “Cindy/Mary”
Choose one of the following options

“Cindy”
Complete as many rounds/reps as possible in 20:00 of
5 x Pull-ups
10 x Push-ups
15 x Air Squat

“Mary”
Complete as many rounds/reps as possible in 20:00 of
5 x Handstand Push-ups
10 x Pistols (5L/5R)(Alternating)
15 x Pull-ups

Notes:

  • Scaling will be covered during the whiteboard brief.
  • Athletes may select a time scaling option which sets the clock up as follows:
  • 1:00 x 18+ rounds
  • 1:30 x 12 rounds
  • 2:00 x 9 rounds
  • 3:00 x 6 rounds
  • Complete one (1) round of “Cindy” or “Mary” for the 18:00 total run time according to the paths provided.
  • Scaled athletes that are new to the Benchmarks may be scaled to a 14:00 AMRAP.

Post workout choice and rounds/reps completed to comments.

Samy Daghir

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