6
Weightlifting
Spanish Squat (Weight)
Anchor a thick resistance band to a rig at knee height. Step into band and place band on the back of the calves below the knees. Hold a KB or DB in a goblet position and squat to parallel and lean back slightly against the band. Squat just below parallel and push the leg back into the band while standing. Done properly, athletes will feel constant tension in the quads throughout this movement. Perform with bodyweight only at first to get a feel for proper loading throughout range of motion.
Superset With
GHD Hip Raise (Weight)
Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep
Metcon (5 Rounds for reps)
Rx
Every 4:00 (5 rounds)
15 Wall Balls (20/14)
10 Ring Rows
10 push ups
10 Burpee Box Jump Overs (24/20)
Every 4:00 (5 rounds)
15 Wall Balls (20/14)
10 Ring Rows
10 push ups
10 Burpee Box Jump Overs (24/20)
Every 4:00 (5 rounds)
15 Wall Balls (20@11/16@10))
10 Ring Row – Feet Elevated
10 Deficit Pushups (45’s/25’s)
10 Burpee Box Get-Overs (30/24)
Time cap: 3:30
STIMULUS and GOALS
Stimulus is moderate high intensity across rounds. Small rep number combined with rest time allows for solid recovery before the next round. Athletes should aim to keep a pace that will allow them to give a consistent effort from the first to last round.
Athletes are not walking around this one. Goal should be to Run/Fast jog to each station.
Burpee Box Get Over: The wording "get-over" means that athletes can get from one side of the box to the other in any fashion as long as the majority of the body passes over the box. Methods include planting hands on box while bringing feet on top and over the box, planting hands on box while bringing knee on top and over the box, and hopping up to a seated position and pivoting on top of the box and hopping down. Height is 4 – 12" jerk blocks for men and 3 – 12" jerk blocks + 1 – 6" jerk block for women. Be sure to take time during the warm-up to slow down and demo the transition of getting the foot on the box. Many athletes will refrain from asking about transition if it seems like the majority of the class can already do it so make an opportunity for everyone to practice during the warm-up.