4/9/15 “Rockhopper”


Mobility: Ankle Mobility.

Skill Practice Warm Up: Handstand and HSPU Practice

Before you attempt HSPU’s you should be able to do 15 strict push ups in addition to holding yourself upside down on the wall for 60 seconds. Once you have this base you can practice you HSPU’s down to a couple of ab mats.

Strength Workout: None

Metabolic Conditioning Workout: “Rockhopper” –  15 Minute AMRAP

10 two hand dumbbell ground to overhead –all 4 heads must touch- (Performance: 45lbs, Athletic*: 30lbs, Health: 15lbs)

15 ‘high’ box jumps (A:28” , I*: 24”, N: 20”)

400m run

Scaling Guide:  2.5 – 4.5 Rounds

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

Coaching Tips: Try to do the first round of this as ‘unbroken’ as possible.  On the subsequent rounds, try to run at a hard pace, but then break up the dumbbells and box jumps into smaller sets. If the box height is doable, but frightening to you, ask the coach about doing the prescribed height, but dropping the reps down to 10 or 8 instead of just doing a lower box.

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Compare To: 13 – 09 – 17

Optional ‘Cash Out’: None

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