(Mobility/Fun/Gymnastics Skill/Short Metcon)


Movement Prep:
Scap Series

  • Band pull apart x 10 reps
  • band pull downs x 10 reps
  • band pass through (back half only) x 10 reps
  • Whippet x 10 reps
  • Reverse Bear Crawl Touches x 10 reps*
  • hanging shrug w/ 2 second pause in active position x 10 reps

2 Rounds...

2 Inchworm Complex
4 Side Plank with Reach (each side)
6 See Saw Step
8 Push-ups with Scap Push Up
10 Wall Squats
200m Run/Row

3 Min Box Push Relay

NOTE: Set up each platform with a box with 2- 45lb plates already loaded.  have more 45 lb plates ready to be added by each platform.  EMOTM over the 3 minutes add weight and continue.  

Ring Dips 

Important points to focus on here is Strength in the LOCK OUT during any of these progressive drills as well as STABILITY through the movement during each drill.  Athlete should not progress to the next drill if they don't feel they have strength at the LOCK OUT or STABILITY in the movement.  In order to move to the next drill, an athlete must have confidence in 5+ solid reps at the previous drill.

Drill 1 - Push Ups (2 Rounds of 5 reps)  Ultimately we want a full push up, but these 5 reps can be done with elevated hands on a bar or a box.
Drill 2 - Ring Push Ups (2 Rounds of 5 reps) Ultimately we want a full push up with rings directly under the bar they are hanging from, but they can (and most likely) be completed with rings out at an angle.
Drill 3 - Box Ring Dip (2 Rounds of 5 reps) Set up two boxes with space in between.  Ultimately we want full body weight moved through two boxes with body in hollow body hold, but athletes can put their feet on the ground infront of them with a low box, or they can elevate their feet on a 12+ inch box.
Drill 4 - Ring Dip (2 Rounds of 5 Reps) Ultimately we are looking for body in a hollow body hold, but athletes can modify the strict ring dip with their feet elevated on a 12+ inch box, Toes pointed and legs together.

NOTE:  This is a progression and wherever the athlete gets to in this progression, this is where they should work during the actual workout.  

3 Rounds for Time

400m Run/Row
21 KB Swings (32/24)
15 Knees To Elbow
9 Ring Dips

200m Walk/Row/Ski
Russian Swings
Hanging Knee Raises or DeadBug
Leg Assisted Box/Ring Dips or Push Ups (Regular/Ring)