05/06/2018

Warm-up
3 rounds
Run 50-100m
Rest :30
Then the next 10 minutes the coach will review and let athletes practice various handstand holds and HSPU progressions:
-wall crawl hold
-wall flip hold
-HSPU with box assistance
-HSPU with hight assistance

Mobility
Mobility Hip Opener
This will open up the hips and work the end ranges of hip flexion. Go into a deep lunge with your back leg extended and knee resting on the ground. Place your hand on the inside of your front leg, holding your foot down, and use your elbow to push your knee out. Then, lean your body toward your front knee, moving around to really work that end range. Do this for about a minute and repeat on the other side.

Strength/Skill
EMOM HSPU/Air Squats (AMRAP – Reps)
EMOM x 8min
Min 1 – :45 Wall Handstand/Wall Crawl/Plank Hold or 1-5 Strict HSPU with or without wall height assistance or box push-up
Min 2 – :45 max air squat
Score is total air squats

Metcon
Level 3 Standard WOD
-Use this level if you are doing the Standard WOD as Prescribed.
-All athletes in this level should be hitting the RX button.
Upside Down and All Around (AMRAP – Rounds and Reps)
15min AMRAP
5 HSPU
10 Ball Slams
15 Double Unders

Metcon
Level 1 Scaled RX and Level 2 Scaled RX+
-Use these levels if you need to set progressions and scale the Standard WOD.
-Athletes doing the Scaled WOD as prescribed should be hitting the RX button in this level.
Upside Down and All Around Scaled (AMRAP – Rounds and Reps)
15min AMRAP
5 wall/knee/standard push-ups
10 Ball Slams, any W
15 Standard or Air Single-Unders
LV2 Scaled RX+: 5 box or height assisted HSPU, 14/10 med ball, at least 1/2 DU’s

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