Wednesday Nov 18, 2020
  • Classes
    • 6am
    • 930am
    • 12pm
    • 4pm
    • 520pm
    • 640pm
    • 8pm

Chippers are fun!

Strength

E90s x 7

2 Pause Front Squats (2s @ bottom)

MetCon

For Time:


200 Double Unders
100 Wall Balls 20/14
70 Alt DB Snatch 50/35
50 T2B

**20min time cap

WARMUP
3 x 30 jump rope (singles, alternating feet, split jump)
2min Double Under ladder (pracitce)
5.10.15.20.25 . . . . UB double unders (scale to 3.6.9, 1.2.3, etc as needed)
3 Rounds: 10 Wall Balls + 10 beat swings

MOBILITY
1min contract relax couch stretch each leg
10 alt cossack squats
1-arm hang + push (or flagpole lat stretch)
1min contract relax calf up post stretch
5 pigeon to hip flexor

ACTIVATION / SPECIFIC WARMUP (+ front rack mobility) = 3 x 3 tempo Front Squats (keep hookgrip)
3.2.1.1 (3s down, 2s @ bottom, quick up, repeat)
increase load to approx 60% of 1RM over 3 sets

INTENTION
Positional strength - work to heavy but technically perfect 2 FS
GOAL: 80%+ of 1RM

metcon SPECIFIC WARMUP
30 Double Unders
15 Wall Balls
10 DB Snatch
5 T2BINTENTION
big set chipper w/ fatigue management goal
- should be able to do WBs in 15s or more
- should be able to do DB snatch in 20s or more
- T2B in 5s or moreSCALES
1min DU attempts + 100 high jumping singles
WB & DB load
highest progression possible to start on T2B, can scale to t2a, hanging knee raises or MB sit-ups

 

Coaches Notes

KINDA EQUIPPED

E90s x 7
2 Pause Front Squats (2s @ bottom)

For Time:
200 Double Unders
100 Wall Balls 20/14
70 Alt DB Snatch 50/35
50 T2B or V-Ups*15min time cap

BODYWEIGHT / HOUSEHOLD GEAR

E90s x 7
5 Jump Squats AHAP

For Time:
150 Jumping Jacks
100 OO Alt Shoulder Thruster
70 OO Swings
50 V-Ups

*15min time cap

– Eric Barber