(Mobility/Fun/Gymnastics Skill/Short Metcon)

PLEASE READ DETAILS FOR FUN SECTION AHEAD OF TIME :)

Movement Prep: (5 Min)
Sampson Stretch Complex X 2
Sampson Stretch on Right

  • Lower Knee to Ground press hands into thigh and push away
  • Spiderman Stretch with both forearms moving towards ground
  • Inside arm Reaches forward as far as possible
  • Trace and retrace arc up and over posture, try and reach for back heel then back to front
  • Reach both hands out, lift back knee off the floor and and hips up, tuck head to knee
  • Stand Up
  • Repeat on the Left

Inchworm Complex X 2

  • Standing tall
  • Fold Forward, hands to floor
  • Walk to Plank
  • Step one foot to low lunge
  • Plank
  • Other foot to low lunge
  • Plank
  • Side Plank - R
  • Side Plank - L
  • Plank
  • Walk hands back to feet
  • Stand tall

Warm-up: (10 Min)
2 Rounds
15 Sit-ups  **Option for those that aren't comfortable with Sit Ups, DeadBugs are great.  
10 Russian Lunges
5 Burpees

Fun: (15 Min)
Best Overall Class Average - Meters/Athlete
3 x 30 sec Individual SkiErg  Sprints

NOTE:  So this is meant to be a challenge from class to class to see which class throughout the day can post the lowest class average (meters/athlete).  Central has 3 skiergs and North has 2.  Split up your class as evenly as you can between machines (the most you should have is 6 per machine and the fewest should be 3).  Multiply the number of people on that machine by 1.5.  This will be how many minutes the machine will be set for (I'll walk you through this).  Have first athlete start at the machine ready to go.  At 3, 2, 1 GO they will begin and ski as hard as they can for 30 sec, at which point they will switch with the next athlete who will ski for the next 30 sec. Each Athlete should have time for 3 X 30 sec sprints.

Here's and example.

5 Athletes on 1 SkiERG:

5 X 1.5 = 7.5 = 7 min 30 sec of WORK

Set Up Monitor

MENU BACK
SELECT WORKOUT
NEW WORKOUT
SINGLE TIME
***ENTER WORK TIME***  7:30 WORK
CHECK MARK

Once workout is complete:

MENU BACK
*MORE OPTIONS - only on PM3/4
MEMORY
*LIST BY DATE - only on PM5
Press Magnifying Glass

Note the total meters from each group. Add the total meters from each machine and divide by the number of students you have in class

SCORE = the average of that group!

 

Strength: (8 Min - 4 to explain options / 4 to work)
Alternating Double Tabata
(4 Rounds through the two movements)

L-Sit - on box or paralettes or even on the floor as you will see is a scaled option from the video
Superman holds - athletes can lift and lower or lift and hold for the 20 sec. depending on strength in that position.

Workout: (25 Min Cap)
"Leg Blaster"
10 Rounds
10 Air Squats
10 Lunges
10 Squat Jumps
10 Jumping Lunges

Rest 30 Seconds after each Round

NOTE: Kickin' it back to the "Old School GMCF".  This WOD is a classic.  Last Seen On  12/14/2015, 9/17/13, 3/10/13

Scaling:
Complete 7 Rounds with 1:00 Rest