11.5
Metcon (2 Rounds for reps)
Randy Moss
AMRAP 8 Minutes
3-6-9-12. . .
Double Dumbbell Push Press
*10 Box Jump Overs (24/20) after each set Push Press
AMRAP 8 Minutes
3-6-9-12. . .
Double Dumbbell Push Press
*10 Box Jump Overs (24/20) after each set Push Press
-Rest 5:00-
AMRAP 8 Minutes
3-6-9-12. . .
Box Jump Overs (24"/20")
*10 Double Dumbbell Power Clean after each set of Box Jump
Overs
Rx(2×40/2×25)Rx+(2×50/2×35)
Skill
Skills and Drills
Workout Definition
Workout Definition
Advance:
5 sets (10:00)
4-8 Shoulder Taps (total) + 5-10 Side Shuffle Steps (each direction)
3 Kick up to Handstand + Forward Roll
Intermediate:
5 sets (10:00)
4-8 Forearm Taps (total) + 4-8 Side Shuffle Steps (each direction)
3 Headstand + Forward Roll
Beginner:
5 sets (10:00)
4-8 Box Shoulder Taps (total) + 5-10 Box Side Shuffle Steps (each direction) or 1 Around the World (both ways)
3 Forward Rolls
* This is skill work and the main focus is stability and finesse in the roll. Take this slow and steady. *
Target Round each set: Round of 12 reps +
Minimum Round before scaling: Round of 9 reps
STIMULUS and GOALS
Here’s a double banger where intensity should be moderately high with an attack mode pace. Athletes will have two 8:00 ascending ladders where after each set, they will have to complete 10 reps (Box Jump Overs/Dumbbell Cleans) before going up in reps.
Weight is moderate, and height on the box should be doable for close to unbroken/non-stop sets. All the movements work hand in hand on taxing the body and making the subsequent exercise harder than it should be. That is why we must scale accordingly to keep athletes flowing throughout the workout.