140926 Fri – “MotoCrossFit”
Just a few of the many athletes that came out for the baseline workouts to kick off the Whole Life Challenge.
The workouts were 5 sets of 3 Front Squats with the total weight being the first score. The second workout was a variation of the Baseline Metcon. 40 Squats, 30 Sit Ups, 20 Push Ups, 10 Pull ups, then a 500m Row. We’ll see how much everyone improves in 8 weeks.
Mobility: Ankle Mobility.
Skill Practice Warm Up: None.
Workout: Power Clean
5 x 3 (5 sets of 3 reps “across,” the same weight for all sets)
We are coming to the end of this latest strength focus. This will actually be our last set of 3s for this strength focus. Go heavy!
Superset: Single Arm Ring Row
3 x big sets. Through-out your power cleans chose a few times to go for a big set of single arm ring rows. (near max effort here). Try to keep your feet at same place you have been for previous week.
Metabolic Conditioning Workout: “MotoCrossFit”- For time.
10 high box jumps (Advanced: 30in, Intermediate*: 24in, Novice: 20in)
8 high box jumps
6 high box jumps
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3:30 – 7 minutes. Scale up to a 100m sandbag run on the last round.
Coaching Tips: Get through the first box jumps fast. Pace the first run so you can go right into the box jumps safely. Take your time on these and see how your legs feel. Pace the next round accordingly (so you can finish the 6 box jumps without issue). Sprint like hell on the last 100m!
Compare To: 2014 – 04 – 02
Friday Sports Quote: “Set your goals high, and don’t stop until you get there.” – Bo Jackson