Warm Up: AM Coaches Choice
No skill practice warm up for people to have more time to get through the squats and time for ‘waves’ on the metcon with rowing, time guide for today, how to set up waves to let the usually slower people finish first, etiquette for cleaning up equipment when people are still going, why not require each arm for OHS, box jumps and why we don’t rebound
Skill Practice Warm Up: None.
Strength: 7×2 back or box squat – 14 of 15 (7 sets of 2 reps, same weight across, approximately 90 – 100% of max for back squat, 75 – 90% of your back squat max for box squats)
Super Set: 7×4 single arm ring row (7 sets of 4 reps, “across,” scale to the same challenge) basics video here.
Metabolic Conditioning: “Wicked Sand”
In 7 minutes
Row 40 calories
then max rounds
40′ bear crawl
12 single arm overhead squats (Health: 15lb / Athletic: 30lb* / Performance: 45lb)
12 box jumps (Health: 12” / Athletic*: 20” / Performance: 24”)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 – 6 rounds. Scale Up: 35/53lb kb, 24/30″ box
Coaching Tips: Hit the row pretty hard so you can start the rounds. The goal is to get this done in under 3 minutes. You should catch your wind a bit on the bear crawl and single arm OHS. Switch arms as needed on the OHS. Full hip extension on the box and step downs (as usual) for the box jumps.
‘Cash Out’: 16 suitcase lunge steps, 25 cal row, 3 rounds