Thursday 09.21.2023

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Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility

Impact/Focus: Gymnasty Holds & Movers
Range of motion, applied core control & movement quality are the points of performance for the following triplet of gymnastic tasks.
Set-up as needed during warm-up and movement review so that rotating through the movements flows without impeding training stimuli & intentions.

5 Rounds of :40 work x :20 rest
Rotating through the movements each interval;

Task I.
3 to 5 x Strict Pull-ups/Ring Row
+ Finish with Active Hang at top of Pull-up/Ring Row

Task II.
3 to 5 x Strict Ring Dip/Matador/Bench Dip/Push-ups
+ Finish with Ring Support or Plank Hold

Task III.
Max Time x L-sit Hold or Max Reps x Hollow Rocks
+ Finish with Plank Hold


Rotate each movement from interval to interval until all 5 Rounds are complete. Complete and time the workload across the interval as needed, utilize time remaining to finish with the cherry after each task as described.

Post training notes to comments.

“Voxing Match”
4 Rounds for time
vs a 12:00 Time Cap

20 x Wallball (20/14lbs)
10 x Pull-ups
40ft x Dumbbell Walking Lunges (KB’s Farmer’s Carry 24/16kg)

Notes: Scaling for movements today will be focused on ideal 1:1 substitutions and weight adjustments. Rx+ May go 5 Rounds vs the 12:00 hard time cap, athletes should be working on their capacity and execution of chest-to-bar range of motion throughout the kipping sets. Kettlebell Lunges may set-up either as a straight set of 40ft or 20ft there and back, which may also be applicable to class size logistics. Additional scaling and points of performance will be covered during the movement review and whiteboard brief.

Post scores to comments.

Samy Daghir

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