A. Context : Practice
Context : Practice
Why form is important on running.Scoring: Not Scored
B. Dynamic Warm – up :
Dynamic Warm – up :
400m Jog/2 mins Jump Rope,
Then 3 Rounds of :
8 Reverse Lunge – steps,
8 Push – ups,
8 Goblet Squats,
8 Sit – ups,
8 Banded Good Mornings,
10 – 20m Farmer CarryScoring: Not Scored
C. Mobility :
Mobility :
ANKLEScoring: Not Scored
D. Practice :
Practice :
Spend 8 mins working up to a challenging Pause Squat Clean (3s/Below the knee),
Plus Squat Clean, Plus 2 Jerks/Perform 2 'Rounds' on the minute for 5 mins.
Scoring: Not Scored
E. 'Evasion 2.0'
'Evasion 2.0'
Cover as much distance as possible in 25 mins
Row, Run, DU, Airdyne split as desired but…
• Minimum 1500m Row
• Minimum 1200m Run
• Minimum 200 Double Unders/400 Single Unders
• MAX : 4,800m on Assault/Airdyne (3 miles)
Double Unders (Each DU counts as 3 meters for scoring purposes)
Airdynes/Bike/Ski Ergs included!
Scoring: Distance (higher is better)