Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) overhead squat out of the rack, or perform 5 reps on the minute for 6 minutes (at 50-60%) – from the floor.
Super Set: none
Metabolic Conditioning: Max Effort Testing and “Year End Goals” (YEG)
Choose 2 – 3 to test. Try to do one Strength movement, one Gymnastic, and one small Metcon. 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)
“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)
Scaling Guide: N/A
Compare to: February 24, 2017
Coaching Tips: This is not mean 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 last strength focus testing, I recommend doing that as one of the tests today.
‘Cash Out’: Baseline, Annie, or Grace