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.
“Aggrobatics EMOTM”: 55# PS
“Tip Toe-in”: 2 Rnds + 25