A. General (5 Min)
Med Ball Partner Tosses:
20 Chest Passes
10/10 Lateral Tosses
20 Underhand Tosses (ball between the legs)
20 Wall Ball Tosses
*Play with these for 5 Minutes, which may be multiple rounds.
B. Mobility/Activation (2 Min)
Deep Lunge + Rock Back
Accumulate 5-7 reps per side, emphasis on the rear leg hip flexor when lunging, and emphasis on the front leg post chain when performing the rock back.
C1. Specific Metcon (3 Min)
@ workout weight med ball
5 Medball Front Squats
5 Med Ball Push Press
5 Wallball Shots, focus on balance when catching the ball for a better squat
C2. Specific Metcon cont’d (6 Min)
@ empty barbell
5 Good Mornings
5 RDLs
-then-
1-2 sets, building to workout weight
10 WBS @ workout weight
8 Machine Cals
6 Deadlifts @ workout weight
5 Rounds for time
35 Wall Balls 20/14 lbs
25/20 Machine Cals
15 Deadlifts 155/105 lbs
-rest 1:30 b/w-
Note: Ideal machine today is a fan bike
TC: 32 Minutes
Score: Total Time incl Rest
KG: 9/6, 70/48
Scaling Options
Beginner
5 Rounds
15-18 Wall Balls @ light
12/9 Machine Cals
9 Deadlifts @ 75/55 lbs
Intermediate
35 Wall Balls @ 14/10 lbs
25/20 Machine Cals (fan bike)
15 Deadlifts @ 115/75 lbs
5 Rounds, with a partner
35 Synchro Wall Balls 20/14 lbs
50 Team Machine Cals (fan bike)
15 Synchro Deadlifts 155/105 lbs
TC: 35minutes
Here partners will have to execute synchro reps on the wall balls and deadlifts, but can split the 50 Machine Cals up as desired between the two athletes. On the machine, one partner is working at a time.
Lower Accessory:
Adductor Rock Backs
2 x 1 Minute Per Side