HomeGrown AthletX - Functional Fitness
A: Back Squat (Find 1RM)
this is REALLY REALLY important for the 6 week back sq cycle we will start after Murph
B: Metcon (Time)
5 Rounds
10 Single DB Front Rack Step Lunges (R+50/35, Rx 40/25)
25 Wallballs (R+20/14, Rx 16/12)
10 Single DB Front Rack Step Lunges
10 Single Arm Devil Presses
Lost of legs on this one. They are going to feel woozy!!
18-22 minute workout. Time Cap 22min
Rounds will average between 3:00-4:00.
Scoring – total time to complete the workout.
SINGLE DB FRONT RACK STEP LUNGES
Step forward and alternate each step. The loading should feel annoying, but allow your athletes to move relatively quickly without having to rest. Time taken to complete 10 is under :30.
WALL BALLS
125 Wall Ball Shots broken into sets of 25’s. Sometimes, it helps to brief this to your athletes, as they can get caught up in a "it’s only 25 rep" mentality.
25 Wall Ball Shots will take ~1:00 unbroken.
As the rounds increase, the legs are going to feel it, so breaking twice, with a quick rest, is not a bad idea. Think 16/5/4 or 15/5/5. If this is a stronger movement for some of your athletes, encourage them to go unbroken for 3 out of the 5 rounds, and break once in the other rounds. This will be a good challenge for them.
SINGLE ARM DEVIL PRESS
A naturally slower movement by design. We essentially have a Burpee and ground to overhead, which takes time to complete even when moving fast.
Look to spend less than :90 for 10 reps. Try to keep the reps at 10 and decrease load.
MODIFICATIONS
DB FRONT RACK STEP LUNGES
Decrease the load – even to bodyweight
Step Back Reverse Lunges
Injuries – DB Good Morning 20 reps OR Bike for :30
WALL BALL
Decrease the reps – 20/15
Decrease the load
Decrease the target (last resort, the height is the last thing to alter)
Injuries – sit to a target, only front squat (upper body issue), only push press to a target (lower body issue), single arm DB thruster.
SINGLE ARM DB DEVIL’S PRESS
Decrease the load
Decrease reps to 8 or 6
Modify the movement (injury or limitation) – No Push-Up at the bottom // Take out the Burpee, hang snatch // Finish the movement
Published by: Breanne Feudale in Uncategorized