Thursday, February 8th

A.

METCON:

For Time:

100 Double Unders (2:1 Singles)

50 Abmat Sit-ups

25 Med-ball Squat Cleans (24/14) (FB – 30/20)

80 Double Unders

40 Abmat Sit-ups

20 Med-ball Squat Cleans

60 Double Unders

30 Abmat Sit-ups

15 Med-ball Squat Cleans

40 Double Unders

20 Abmat Sit-ups

10 Med-ball Squat Cleans

20 Double Unders

10 Abmat Sit-ups

5 Med-ball Squat Cleans

The med-ball clean is a great way to refine common faults see in the olympic lifts and is incredibly metabolic when performed with high repetitions like today. Great opportunity as coaches in this workout to see and correct athletes on things that likely show up when the have a barbell in their hands. The weight on the med-ball should be something that athlete’s could complete 15+ unbroken reps if they needed to.

With much of the work being front loaded here, having a plan will prevent athletes from hitting a wall after the first couple rounds. Planning to break two or three times for at least the first two rounds will allow athletes to remain consistent. The sit-ups are a nice break from the two other very metabolic movements, but having this break-up strategy will pay off when going from the med-ball back to the rope. As the reps start to go down, athletes might be able to hold on for larger sets with the workout coming to close.

B.

With Remaining Class Time Work on a Skill