2020/12/07

General Warm-Up
Warm-up
Jump Rope Warm-up
0:20 Single unders.
0:20 Single leg single unders.
0:20 Side to sides.
0:20 Forward and backs.
0:20 In and outs.
0:20 Double unders.
0:20 Triple unders.
*0:05-0:10 Rest between movements
*No rope, do the plate hop esequence

2 Rounds
5 Inchworms + updog to down dog
10 Boot strappers
0:30/0:30 Spiderman stretch

Skill and Build Up
Warm-up
Single Arm Devils Press Progression (~4:00)
*With a light dumbbell
3/3 Single-arm dumbbell push-up
3/3 Single-arm dumbbell suitcase deadlift
3/3 Single-arm dumbbell hang muscle snatch
6 Single-arm devils press, alternating

Build-up (~5:00)
2 Rounds
4 Single-arm devils press, alternating
10 Double unders
*The final round should be at the workout weight.

Metcon
Metcon (Time)
For time
21 Single-arm devils press, alternating (50lbs/35lbs)
75 Double unders
15 Single-arm devils press, alternating
75 Double unders
9 Single-arm devils press, alternating
75 Double unders
15 Single-arm devils press, alternating
75 Double unders
21 Single-arm devils press, alternating

Notes
This workout is largely biased towards the single-arm devil’s press, expect the bulk of the time to be spent on that movement. The load should be moderate and allow for consistent reps to be achieved. Faster times will be under 13:00 and striving to have all athletes finished by 20:00 is a great goal.

Movement Modifications
Single Arm Devils Press
*Reduce load to have consistent movement, movement can be slow just consistent.

Double Unders
*Practice for 1:00 each round.
*100 single unders
*100 Plate hops

EQUIPMENT OPTIONS
Bag or backpack
*Substitute bag/backpack devils presses for the dumbbell

Bodyweight Only
For time
21 Single leg burpees, alternating
75 Double unders
15 Single leg burpees, alternating
75 Double unders
9 Single leg burpees, alternating
75 Double unders
15 Single leg burpees, alternating
75 Double unders
21 Single leg burpees, alternating
*Plate hops if needed.

Cool Down / Mobility
Warm-up
3 Rounds NOT for time
20 V-ups
0:45 Plank hold

2:00 Foam roll T-spine
2:00 Foam roll low back

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