Today we play with a movement we don’t practice for max distance too often, a broad jump! We will get warm and then go for a personal best and see how far we can jump forward and still land with control. After we do that, we apply some high intensity bike, press, jump based intervals. The limiting factor for most of these will be managing the build up of lactate that begins in the legs on the bike, transitions to the arms on the push up and is felt then everywhere on the burpee broad jump! Really attack each interval and trust your ability to recover through what should seem like a long rest, at least to start.
400m Run
+
20/15 cal Bike or row
___________
5 Scap push up
5 Scap pull up
5 Banded or PVC pass through
3-5 Push up
3 rounds
___________
10 Toe walking steps
10 Heel walking steps
10 Toe to heel walking steps
20 Po-go jumps
10 Pogo jumps left leg
10 Pogo jumps right leg
1 round
Find max broad jump!
Using one or several tape measures, stand a single athlete directly beside the tape measure and see how far they can jump. Mark where the athlete’s heels land (furthest back foot). Athletes are required to land with control. Allow class/athletes to make 3-4 attempts after warm up.
RXConditioning:
20/15 Cal Bike
20 Push Up
50ft. Burpee Broad Jump
1:1 Work to rest
5 rounds for time.
Intermediate:
20/15 Cal Bike
15 Push Up (kneeling)
50ft. Burpee Broad Jump
1:1 Work to rest
5 rounds for time.
Baseline:
10/7 Cal Bike
10 Push Up (kneeling or wall)
8 Burpee
1:1 Work to rest
5 rounds for time.
3×10 seated off knee external rotation
+
3x 15 Banded face pull
Rest as needed.
