Our dress up theme this week is “Team Colors”. We will have the exact same schedule this Friday that we had the past two weeks. I should have the updated leaderboard sometime in the middle of the week. How will the leaderboard look after two weeks??
Our week 3 sponsors are Edge Fitness Performance and CHLKDUP. EFP will be in attendance giving out samples of their products as well as offering specials for you. CHLKDUP will be selling their apparel on site. Be sure to check them out!
Enjoy your week!
1. Movement Prep/Activation
8:00 AMRAP
15 Glute Bridges
10 Banded Good Mornings
6 Box Step Ups (building)
10 V-Ups
2. Workout Prep
2 sets:
2 Single Dumbbell Box Step Ups
3 GHDs
Freedom (RX’d)
12:00 AMRAP
4-8-12-16-20. . .
Single Dumbbell Box Step Ups (50/35) (24/20)
10 GHDs Or Stick Sit Ups
(KG conv: 22.5/15 DB)
Independence
12:00 AMRAP
4-8-12-16-20. . .
Single Dumbbell Box Step Ups (35/25) (20/16)
8 GHDs + 6in Riser Or Stick Sit Ups
(KG conv: 15/10 DB)
Liberty
12:00 AMRAP
4-8-12-16-20. . .
Box Step Ups (unweighted) (20/16)
10 Sit Ups
- Target Round: Through the round of 20 step ups
- Minimum Round before scaling: Into the round of 16 step ups
For the last week of the Open, we’re adding this as a Coach’s Choice skill review. We’d like you to pick 1 or 2 gymnastics skills that you think your athletes most need/want to work on.
We are delaying the Handstand Pushup Strength Test to next week, to save strength for the final Open workout.
If you’re looking for ideas, here is a suggestion. (Note: at this time we are unaware of what 25.2 was, so we apologize if this skill was just done in last week’s Open):
Take 15 minutes to help athletes practice double-unders or crossover singles. We have crossover singles coming up in a workout soon and today would be a great day to practice.
Level 1: single-unders
Level 2: double-unders
Level 3: crossover singles
Level 4: crossover doubles
After a few minutes of coaching/practice, perform as an emom of :30 on and :30 off for 5 minutes. Pick a rep number target that you think is repeatable, or just practice for each 30 second block and don’t worry about counting.
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
4x 5 Quad Foam Rolling (each leg)
1 Minute Dorsiflexion Matrix
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Couch Stretch
Quad Foam Rolling
Dorsiflexion Matrix