Crossover Symmetry Warm Up or Banded 7’s
-into-
3 sets:
30 sec Ski Erg
2 Zombie Climbs or 1 max height Rope Pull
5 Bench Press (empty bar – slow and controlled)
4 World’s Greatest Stretch (each side)
2. Strength Prep
Athletes will be working back and forth bench press and box jumps. Athletes will build on bench press across 5 sets, ending at 85% for 1 rep. Athletes should be sure to use a spotter for all sets. Cue athletes to load the shoulders down and into the bench and drive the feet into the floor. Shoulders and hips should maintain contact with the bench across all reps. Athletes will perform 3 box jumps at a challenging height between bench sets and are welcome to build in height across sets. Athletes are not attempting max height box jumps.
3. Workout Prep
1 set:
5 Line Facing Burpees
1 Rope Climb (halfway)
Set 1: 10 reps
Set 2: 8 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 1 rep @ 85%
3 High Box Jumps x 5 sets
*4-6" below max height for 1 rep
Independence
4 sets:
16 Line Facing Burpees
2/1 Rope Climbs (Or 12/10 Strict Pull-ups)
-rest 1:1 between sets (3:00 max rest)-
**Target Score**
Target time each set: 2:00-2:30
Time cap each set: 3 minutes
Freedom (RX’d)
4 sets:
20 Line Facing Burpees
3/2 Rope Climbs
-rest 1:1 between sets (3:00 max rest)
**Target Score**
Target time each set: 2:00-2:30
Time cap each set: 3 minutes
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
[Pec Smash]()
[Foam Roll Lats]()
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