In Teams of 3 90 Bench Press (R+175/115, Rx135/95)
60 Abmat Sit-Ups
30 Wall Walks
60 Abmat Sit-Ups
30 Rope Climbs
60 Abmat Sit-Ups
Goal: 25:00-30:00
Time Cap = 35min
SUB: We can sub the bench to db bench for anyone with shoulder impingement issues that has a problem with the barbell. We can also sub floor press to limit the range of motion or go to elevated ring pushups. For the wall walks, have athletes utilize a box and walk feet to the box. For rope climbs, pull to stands or supine grip ring rows would be the best alternative today.
Today, we are hitting a fun team workout, where we will always have one partner working, one holding a "Pumpkin" and the other partner resting. The idea here is that we work into a workout with more rest than work so that each set is done fast an efficiently. We should expect that the bench press move in the range of 5-10 reps at a time. We should hit sets of 20 on the abmat sit-ups. When we hit the wall walks today we can either go with 1-1-1 rotating until each partner has done 10 or we can have athletes hit it as quick short sets of 2-4 reps at at time until completion. For the rope climbs this will be quick and efficient with athletes doing a little round robin just cycling in one after the other. Because of the amount of stations today we can have teams start on different stations to work through the workout without having many bottlenecks today.
On the 3rd round build to a weight that is over our working weight.
C: Metcon (Time)
4 Rounds for Time 21 Thrusters (R+95/65, Rx 75/55)
15/12 Cal Row or Ski 11/8 Cal Bike
9 Burpee Box Jump Overs (R+30/24,Rx24/20″)
Goal: 12-1800
Time Cap = 20min
The key to this workout will be understanding what type of sets you are going to hit on the thrusters, managing your pace on the row and staying steady during the burpee box jump overs. By going a little heavy in the workout primer we can go into the workout with the weight feeling a bit lighter. Moving these sub maximal loads should feel snappy and fast.
Points of Performance:
-Maintaining Midline in and out of the squat and into the press overhead.
-Line of action of the barbell. i.e. bar path and finish position overhead (We want the bar to finish with biceps covering ears.)
Today, is all about body weight conditioning - So hit it steady and hard. The goal is to have at least 1- 2min rest between rounds. We are looking for each movement to go relatively close to unbroken while at the same time maintaining quick and steady transitions.
* a simple, challenging AMRAP of handstand push-ups, American KBS, and box jumps. Box jumps to day are to full extension at the hip and not like a box jump over, where we want to stay low. For handstand pushups we are thinking quick unbroken sets of 5 reps.
Points of Performance:
-Active overhead receiving position in the snatch.
-Hip Extension + Bar Close + Turnover
-Maintaining midline in both the handstand pushup and the KBS