GENERAL PHYSICAL PREPARATION
WARM UP
Foam Roll x 1-2 Trigger Spots/30s each
Calves
Quads
IT Bands
Calves
Quads
IT Bands
Then,
10 Alt. DB Snatch from Floor
10 Hollow Rocks
5 DB Push Press each arm
10 DB Goblet Squats
5 DB Rows each arm
10 Walking Lunges
Then,
2:00 of Double Practice. Alternate between singles and doubles.
STRENGTH/SKILL
Skills Practice (10:00-15:00)
*Choose between one movement that will show up in this years Open:
– Butterfly Pull-ups (or C2B)
– Handstand Push-ups
– T2B
– Butterfly Pull-ups (or C2B)
– Handstand Push-ups
– T2B
METABOLIC CONDITIONING
Metcon (Time)
For time with a partner:
250 Double Unders
200 Walking Lunges (BW)
150 Abmat Sit-ups
100 Alt. DB Snatches (35, 25) (each arm = 1 rep)
75 T2B
50 DB Thrusters (35, 25)
250 Double Unders
200 Walking Lunges (BW)
150 Abmat Sit-ups
100 Alt. DB Snatches (35, 25) (each arm = 1 rep)
75 T2B
50 DB Thrusters (35, 25)
*25:00 CAP
*1 person works at a time