I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills (Lax Ball, PVC, Banded drills)
Impact/Focus: Gymnastic Movement Primer
12:00 set up for 4 rounds x 3:00 focusing on quality and improved movement efficiency.
Athletes will be set up to progress through mobility or prep movements through practice sets for the following Benchmark WOD. Some examples to progress through for each 3:00 round may look like a paced round of “Cindy” or …
4 Rounds on the 3:00 of
3-5 x Scap Pull-ups to Deadhang to Kipping Practice
5-7 x Cat Cows to Scap Push-ups to Push-ups
10 x Air Squats
*Bench/Band/Wall Squat Therapy Drills
Log personal details on efficacy of different warm-ups applied today for future use.
5 x Pull-ups
10 x Push-ups
15 x Air Squats
Notes: Today’s benchmark scaling and intent will be covered during the whiteboard brief. Open Prep and Rx+ tasks mirror ROM standards and progressions; ie. chin over bar & chest to bar movement requirements, etc.
Post scores to comments.