Dynamic Warm-Up – Mobility Prepare  for…

Test: 1:00 Max effort Ring Row. Accumulative score. Rest if needed.

Full ROM- Extend elbows, pull rings to chest. Hips and shoulders rising at the same time.

A: Skill- Rope Climb
 Experienced Athletes: Refine their rope climb. https://www.youtube.com/watch?v=F5WkIhTVutQ

Have athletes jump to rope and try to get knees as high as possible and stand with saving as much arm as possible. Save energy for WOD by not having them climb all the way up, but practicing only 1 jump and 1 extension.

Intermediate-Beginners: Work foot holds off of box and hang from rope to get comfortable. Stand and hold rope for at least 30 seconds. If comfortable, have them go into next climb up. https://www.youtube.com/watch?v=Oub_sDupU9k

25 Min. AMRAP of:
Run 400m
2 Rope Climbs
Run 200m
10x Clapping Push-ups

Scaling-Rope climbs: Lying to standing, 3 times per 1

Clapping Push-up scale:
1- Plate Touches- Athlete does push-up then taps 45# plate in front of them(push-up to right hand touch, left hand touch and back down). These can be done on toes or kneeling push-ups.

Coaches notes: larger classes may need to stagger start on different movements.

Team Cool down Cash Out: (6-8 minutes)
Tuck balance 2 x 20/20 tuck knees to chest, arms out point toes and hands
1 rds of:

30 sec Hollow Hold
30 sec  Static stretch


30 sec Arch Hold
30 sec  Static stretch


30 sec Tuck ups
30 sec  Static stretch


30 sec  Russian twists
30 sec  Static stretch


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