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Tuesday 03.09.2021

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Warm-up Drills
I. Coach’s Choice
II. Dynamic Mobility Drills
III. Mobility & Scorpions/Yoga Sandwich

Impact/Focus: Aggrobatics EMOTM
Warm-up as needed for both the gymnastic and weightlifting components as follows; complete each respectively on the odd and even intervals.

10 Rounds total on the :90, alternating between

Odd Intervals x 4,6,8,10,12 reps of Push-up + Plank Tucks

Even Intervals x 5 reps of Power Snatch

Notes:

  • Plank Tucks scale down to a mountain climber x 2 for reps each round;
  • they scale up to landing in the bottom of a squat before jumping the feet back to a plank position.
  • Weight for the Snatch or Power Snatch movement should facilitate unbroken sets at metcon weight to moderate weight (60%-70%) range.

Post scores to comments.

“Tip Toe-in”
4 Rounds for time of
(vs 14:00 cap)

10 x Burpee Box Jump Overs (24/20”)
15 x V-ups
20 x Dumbbell Snatch (50/35lbs, 10R+10L, alt.)
Run 200m

Post scores to comments.

Samy Daghir

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