3.23.2022
Warm-up
3:00-15:00]
8:00 AMRAP
1:00 Cardio of choice
6/6 KB Windmills
30sec/30sec Shoulder Cars
8 Scapular Pull-Ups
8 Ring Rows
Skill Work
[15:00-25:00]
Take 10:00 to Find a Heavy Turkish Get-Up (Each Side)
This is time to teach and develop the skill for those just developing it and also creating a little challenge for our athletes that have the strength and skill to test themselves.
Points of Performance and Coaching Cues:
Turkish Get-Up: Keep a straight arm position, eyes locked on KB, lean into elbow, then sit-up, bridge, pull leg through to low lunge, sit to half kneeling lunge position, then stand tall. Be sure to retreat with the same steps on the way down as way up in reverse.
Specific Prep
[25:00-28:00]
Points of Performance and Coaching Cues:
Cal Row: Get the rower moving quickly and then work on a steady state long stroke. Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish.
PREP
20s legs only strokes
20s legs + add hips/shoulders
20s full strokes w/ arms)
Strict Pull-Ups: We should see the pull-up initiated by the lats and the movement of the shoulder blades, rather than movement starting at the elbow.
PREP
5 scap pull ups
3 jumping pulls ups w/ controlled lower (using lats on eccentric
3 strict pull ups (focusing on big pulls through lats)
Scaling Considerations
* The biggest points today from a scaling perspective would be to reduce the volume on machines and the pull-ups. If we have athletes still developing strict pull-ups, we want to go to a strict banded pull-up or toenail spot pull-up.
* We could also sub any variation of machine for today with the intended focus being that the first EMOM has the calories done within 40sec at a conservative clip, while the calories done in the second EMOM should be done in 45sec at a more challenging clip.
Metcon
[28:00-60:00]
Gorgon (2 Rounds for reps)
16:00 EMOM
Min 1: 10/7 Cal Air Bike
Min 2: 5 Strict Pull-Ups
Min 3: 11/9 Cal Row
Min 4: 1/1 Turkish Get-Ups 45/25#
-REST 4:00-
12:00 EMOM
Min 1: 12/9 Cal Air Bike
Min 2: 5 Strict Pull-Ups
Min 3: 13/10 Cal Row
Min 4: 1/1 Turkish Get-Ups 45/25#
Open/RX+:
16:00 EMOM
Min 1: 12/9 Cal Air Bike
Min 2: 10 Strict Pull-Ups
Min 3: 13/10 Cal Row
Min 4: 1/1 Turkish Get-Ups 53/35#
REST 4:00
12:00 EMOM
Min 1: 15/11 Cal Air Bike
Min 2: 10 Strict Pull-Ups
Min 3: 15/12 Cal Row
Min 4: 1/1 Turkish Get-Ups 53/35#
CC: GRIND
SCORING: Note total reps for ONE round in each of the 2 EMOMs
We have two EMOMs, that are essentially one with a little break and a slight increase in intensity. The first 16:00 should feel very manageable and the next 12:00 EMOM should turn into a little more of a challenge as we work through it.
The emphasis here is to work on some strength and stability while still building in aerobic intensity, forcing the athlete to work on bracing under fatigue. Do not rush the turkish get-up and hit those positions.
Gorgon (BUILD) (2 Rounds for reps)
16:00 EMOM
Min 1: 10/7 Cal Air Bike
Min 2: 6-8 Banded Strict Pull-Ups
Min 3: 13/10 Cal Row
Min 4: 1/1 Turkish Get-Ups (light load)
-REST 4:00-
12:00 EMOM
Min 1: 10/7 Cal Air Bike
Min 2: 6-8 Banded Strict Pull-Ups
Min 3: 13/10 Cal Row
Min 4: 1/1 Turkish Get-Ups (light load)
Movement modifications
Pull Ups: Toenail spot pull up or ring row
TGU: Move to no weight and focus on slow positional rep
Machines: keep cals/distance to 40s mas for 1st EMOM and 45s max for 2nd EMOM
Cool Down/Stretch
[after class]
2:00/2:00 Extended Arm Lizard Pose
1:00 Updog Pose
:30sec Down Dog
2:00/2:00 Pigeon Pose
Accessory Work
Metcon (3 Rounds for reps)
3 Sets, for Quality
10 Dual DB Bicep Curls
10/10 Single Arm DB Upright Row
50/50ft SA Bottoms Up KB Carry
