Posted by & filed under Workout of the Day.

** Make sure you enter your OPEN scores by 5pm today so I can validate them **
Here is a pic from Friday’s competitions.. check our facebook page later today for more!!!



Dynamic Warmup & Mobility: Minute 0 – 15
Shoulder – Use a Roller on the Lats for a Couple minutes
Coaches’ Choice Group Dynamic Warm Up

Skill: Minute 16 – 25
Rope Climb practice
Practice the foot lock – start on a pull up bar, then move to a rope.
Practice making the foot lock on the full rope without pulling with the arms
Practice the descent
Accumulate 3-6 Rope climbs or 10 – 15 Pulls with foot lock

Step 1: Hang from a pull up bar with straight arms and hands close together. Bring the knees to the chest with straight arms (critical!).

Step 2: Repeat #1 with feet crossed.

Step 3: Repeat #2 with a rope hanging from the pull up bar in front of the athlete. Rope should remain centered, and as the knees rise, the rope will be between the knees and feet.

Step 4: With knees up, uncross the feet and lift the rope with the lower foot and press it onto the opposite foot. Arms still straight.

Step 5: Stand.
Repeat process on the rope. Remember: straight arms!

Workout: Minute 26 – 60
Complete 5 Rounds starting every 5th minute
6 Burpee Box Jump 20’ / 24’ – Stepping ups is considered Scaling today. Modify the height before stepping.
12 Pull ups – Modify with either banded assistance or Seated Pull ups
250/300m Row
Rest until the next 5th minute.

Score each round separately.

These rounds should be fast. Think of it as 2-4 Minutes of work with 1-3 Minute Rest. If you finish with less than 1 minute of rest, modify either the B . If you are confident in completing the Round in under 3 Minutes for the full 5 Rounds, consider Scaling it up to Chest to Bar Pull ups for 10 reps instead of 12.