140928 Sun – Grid Race Warm Ups

By bendiablocf

Grid Race Warm Up

Coach Billy leading the class through a Grid Race Warm up on Thursday during the San Francisco Fires match. Tune in October 1st 7:00 PM to watch them play against the DC Brawlers.


Mobility: Shoulder Mobility.


Skill Practice Warm Up: None.


Workout: Split Jerk

3 – 2 – 2 – 2 – 1 – 1 – 1 – 1 (8 sets “Strong Effort,” adjusting load each set)

Metabolic Conditioning Workout: “Money For Nothing” – As many rounds as possible in 7 minutes.

40′ walking lunge

10 ring push-ups (Advanced: Feet on a box , Intermediate*: Feet on the floor, straps at 45 deg angle, Novice: regular push-ups)

100m sprint

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 3 – 6 rounds. Scale up to db weighted lunges (25/15lbs, one in each hand) for an extra challenge.

Coaching Tips: The ring push-ups will get hard very quick. Try to go fast through the lunges and the sprints so you can break up the ring push -ups once or twice each round. Be sure to keep your chest up and maintain good knee positioning on the lunge steps.

Log your results online by clicking here.

Compare To: 2013 – 12 – 15


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