Saturday Dec 05, 2020
  • Classes
    • 8am
    • 930am
    • 11am

Bring Yo Skills

Strength

Cash in: 10min C2B pull-up / bar muscle up tech

E2M10M
7 Push Press (from the floor)
3 Strict Pull-ups

MetCon

5 Rounds for Time:


20 Alt DB Snatch 50/35
10 Box Jumps 30/24
10 C2B Pull-ups (Rx+ = 5/4 Bar Muscle Ups)

WARMUP
3 Rounds: 2 Around the World Luges (fwd, side, back, back, side, fwd x 2), 10 beat swings, 15 KBS, 5 burpees

MOBILITY
5 reverse lunges with a twist each leg
5 worlds greatest each leg
1min (5s contract, 5s relax) child's pose on box
10 inchorm scorpions + 10 marching calves b/w each
5 pigeon to hip flexor each
10 alternating cossack squats

strength SPECIFIC WARMUP
3 rounds
5 push press (increasing load across)
1-3 Strict Pull-ups (work to highest progression you can )

INTENTION
push press endurance & 3RM Pull-up TEST. Another benchmark. Please check sugarWOD for notes.

metcon SPECIFIC WARMUP
2 rounds
8 DB Snatch alternating
3-5 box jumps (increase height for round 2)
3-5 pull-ups (go to C2B or BMU for rd 2)INTENTION
High skill high round triplet
should be able to do 10 ub db snatch or more
box height should be a step up from what you normally do
gymnastics in 2 sets or less

SCALES
Scale up your usual box jump
Scale DB load to something you can move 10+ UB reps
Go 1 scale higher than usual on gymnastics
(can split BMU / C2B reps)

Coaches Notes

KINDA EQUIPPED

E2M10M
7 Push Press (from the floor)
3 Strict Pull-ups

5 Rounds for Time:
20 Alt DB Snatch 50/35
10 Box Jumps 30/24
10 C2B Pull-ups (Rx+ = 5/4 Bar Muscle Ups)

BODYWEIGHT / HOUSEHOLD GEAR

E2M10M
7 HSPU
1min OO Bent Over Row

5 Rounds for Time:
25 OO GTOH
15 Stair / Ottoman Jumps

– Eric Barber