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Warmup:
Minutes 1-3:
High knees on the spot x 10 seconds
Inchworm with push-up x 3
Minutes 3-6:
30 seconds flat back shoulder flexion
Minutes 6-9:
Ski erg x 30 seconds medium/fast paced
Skill:
Box jump technique:
-Land softly on the box
-Avoid skidding onto the box
-Step down and find a rhythm
-Practice 10 reps
Push Press:
-Dip and drive with core bracing
-Strict press to pattern the bar path
– Avoid the bar slipping down the chest
– Core engagement
-Practice 10 reps
Toes to Bar:
-Careful! Chalk up & hold on tightly.
– Masters Scaled is situps
– Knees above hips / knees to elbows
– Practice 10 reps
*Strategy chat about workout, just like last week.
This is a long workout.
Go slow your first round! (What feels like slow) so you can maintain a pace the whole workout.
Break up those knees to chest, and if the push press is heavy, break that up too!
OPEN WORKOUT 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps
12 Push Press
9 Toes-to-bar
Standards:
*Knees to chest
*Knees above 90 (above hips)
*At most, 55/95 push press
*Masters Scaled (55+) is situps