Warm Up: AM Coaches Choice
How to structure an ‘open’ format like today, how to guide people into groups, logging, having goals and plans to reach them
Skill Practice Warm Up: Each minute on the minute for 5 minutes, perform 30s of double unders or attempts.
Super Set: none
Metabolic Conditioning: “Year End Goals” (YEG) and ‘Max’ Effort Testing
Choose 40 minutes worth of tests. Try to do one Strength movement, one Gymnastic, and one small Met-Con. Test Front squat if you didn’t get a chance to earlier this month. Here are a some ideas on what to test (But don’t feel limited by this list)
Max consecutive push-ups (no dropping off of toes)
Max sit-ups in a minute (abmat, feet unanchored)
Max consecutive kipping pull ups (not dropping off the bar, interrupted kipping is fine)
Max consecutive strict pull ups
Max weight from the floor to overhead (Clean and Jerk)
“Annie” 50-40-30-20-10 Double unders and sit ups (for time)
“Baseline” 500m row, 40 squats, 30 sit-ups, 20 push-ups, 10 pull-ups (for time)
“Grace” 30 clean and jerks for time (135/95/55)
“Like a G6” (if you missed it last week)
Coaching Tips: This is not meant to be a haphazard open gym day – work together in groups so you can have people to do the tests with, and/or help you count reps. Be smart about the order of the movements (you don’t want to do something that will hurt the results of the next thing). If you missed the front squat testing, I recommend doing that as one of the tests today.
‘Cash Out’: Baseline, Annie, or Grace
