Warm-up Drills
I. Row 500m
2 Rounds of
10 x Hollow Rocks
10 x Banded Pull Aparts
10 x Air Squats to Medicine Ball
10 x Medicine Ball Jump Squats
II. Dynamics & Mobility
Impact/Focus: Benchmark Primer & Movement Prep
12:00 of alternating minute intervals cycling through the three movements shown below. Each effort is intended as a progressive warm-up emphasizing preparation for the “Chief”.
3 to 4 Rounds
1:00 x 1-3 reps of Power Cleans
1:00 x 3-5 reps of Push-ups
1:00 x 5-8 reps of Air Squats
Notes:
- Points of performance and approach to the following benchmark will be addressed during the whiteboard brief and during the EMOTM primer.
- Completing all rounds/ reps is not mandatory, omitting an interval as needed for individual pacing to prepare for the WOD is good to go; sandbaggery is not.
- Apply mobility/remedial drills as necessary throughout.
“The Chief”
Complete 5 AMRAPs @ 3:00 work x 1:00 Rest
3 x Power cleans (135/95lbs)
6 x Push-ups
9 x Air Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Notes: Score each AMRAP individually, begin each three minute working window from the start of a round with three Power Cleans. Highly advisable to take good notes on scaling details/scores for future benchmark comparisons and references.
Post scores for five AMRAPs to comments.
