11.6
Metcon (Time)
José Altuve
2 Rounds
100 Double Unders
25 Overhead Squats (95/65)
100 Double Unders
25 Toes to Bar
2 Rounds
100 Double Unders
25 Overhead Squats (95/65)
100 Double Unders
25 Toes to Bar
Alt DB Bench Press (Weight)
Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Go directly into double DB reps after alternating reps have been completed. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
4 sets: 5 alternating (each side) + 5 double
Time cap: 22 minutes
STIMULUS and GOALS
Looks short and sweet but don’t let this one fool you and your athletes. The workout today is a high skilled moderate pacing grind that will tax athletes shoulder stamina and grip strength.
Make sure to scale reps and movements so keep the athletes flowing through without a ton of hiccups.