3/21/22
Warm-up
Warm-up
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate
2-3 Sets
1:00 Ski (10 Damper)
20 Alt. Leg V-Up
10 Hanging Scap Retraction
5 Strict Pull Up
4. Workout Prep
1 Set (at workout pace):
3 GHD Sit Up
1 Legless Rope Climb
OG class
Metcon
12 minute EMOM:
odd minute: 12 toes to bar
(sub knee ups)
even minute: 2 Rope Climbs
(sub modified rope climbs)
odd minute: 12 toes to bar
(sub knee ups)
even minute: 2 Rope Climbs
(sub modified rope climbs)
OG Compete
Metcon
12 minute EMOM:
odd minute: 16 toes to bar
even minute: 2 legless Rope Climbs
odd minute: 16 toes to bar
even minute: 2 legless Rope Climbs
strategy
TARGET SCORE
SCORE = Checkmark
STIMULUS and GOALS
How to Pace: Steady. For quarterfinal athletes, this week is all about staying fresh and primed for quarterfinals! So here is some skill and low volume work to move through. If you are not officially performing the QuarterFInals, you can use this as some good skill and core work today!
SCORE = Checkmark
STIMULUS and GOALS
How to Pace: Steady. For quarterfinal athletes, this week is all about staying fresh and primed for quarterfinals! So here is some skill and low volume work to move through. If you are not officially performing the QuarterFInals, you can use this as some good skill and core work today!
How it should Feel: MUSCULAR ENDURANCE. Your core and grip may be a somewhat faitgued, but nothing should be blown up or overly tired.
WORKOUT STRATEGY & FLOW
Toes to bar: WOrk for a smooth, fast pace each minute
Rope Climbs/Legless Rope Climbs: Work to jump straight into the 2nd rep after completing rep 1. Practice your foot work and an efficient descent.
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