A. Context : Practice
Context : Practice
Why strict HSPU before kipping is important.Scoring: Not Scored
Dynamic Warm – up :
2 Sets of :
10 Ring – rows,
10 Push – ups,
10 Air Squats,
10 Jumping Jacks
Barbell Warm – up :
3 Sets of 5 reps of each with an empty barbell :
Single leg Deadlift,
Shoulder Press,
Good Morning,
Front squat
B. Mobility :
Mobility :
SHOULDERScoring: Not Scored
C. Practice :
Practice :
Testing your max depth strict HSPU (or progression). If you can perform at least 1 rep head to floor, practice kipping technique after testing max strict.Scoring: Not Scored
Time Cap: 10 minutes
D. “Year End Goals” (YEG) and ‘Max’ Effort Testing
“Year End Goals” (YEG) and ‘Max’ Effort Testing
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, Test Front Squats. Here are some ideas on what to test (But don’t feel limited by this list)
Max weight from the floor to overhead (Clean and Jerk)
Max weight Deadlift
Max weight Overhead squat
Max consecutive Double Unders
Max height Box Jump
Max distance Broad Jump
Max weight Bench Press
Max weight Turkish Get – up
Max effort 400m Run
Max effort 200m Run
Max effort 100m Run
Max effort 800m Run
Max effort 1 mile Run
Max effort 100m Row
Max effort 250m Row
Max effort 500m Row
Max effort 1000m Row
Max Push – ups in a minute
Max consecutive Push – ups (No dropping off of toes)
Max Sit – ups in a minute (Abmat, Feet unanchored)
Tabata Squats
Max consecutive kipping Pull – ups (Not dropping off the bar, Interrupted kipping is fine)
Max consecutive strict Pull – ups
“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)Scoring: Not Scored
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