7/17/15 “Playground Ninja”
Mobility: Hip Mobility
Skill Practice Warm Up: Spend 10 minutes working up to a challenging heaving snatch balance + 1 OHS. Both reps should have a 3 second pause at the bottom of the squat. Plan on doing 7-10 total repetitions, increasing the load each time until the last few sets. Then hit that final weight a few times (approximately 60-80% of your snatch or OHS).
Metabolic Conditioning:“Playground Ninja” – 13 Minute AMRAP
Broad jump 50 feet, count total reps it takes to cover the distance
Bear crawl 50 feet
Perform 1 supine ring row for each rep of broad jump it took for that particular round (Performance*: toes on a box even with the bottom of the rings, Athletic: Feet on the floor beneath the rings anchor point, rings set to about waist height, Health: Feet on the floor, set back from ring anchor point to make it easier).
Scaling Guide: 6 – 13 rounds
Coaching Tips: Most people find that they are plus or minus one “rep” on the broad jump if they jump a little ‘lazy’ or if they jump as hard as possible. Find that happy medium that allows you to cover the distance in a reasonable amount of reps, but also in a reasonable amount of time. You want to finish the distance with exactly the right number of reps (not a half distance jump that is going to add another Ring row at the end). The ring rows will be the hardest part of this workout. Maintain strict form and no ‘kipping’ or shorting reps. The palms of the hands must touch the rib cage or chest at a minimum. Break these up early and often. Crank through the jumps and crawls as quickly as possible because you’ll catch your breath a bit as you grind out the ring rows.
Many people can “Rx” this workout as long as they can do a couple of supine ring rows fresh. I recommend that if you can do even just two legit supine ring rows, you should start this workout “As Prescribed” and rock that as long as possible. If you really get stuck drop to the scaled ring rows later on (after minute 5 or round two for example).
Compare to: 2014 – 04 – 05
*Women’s “As Prescribed” weights and reps (Rx)
Optional ‘Cash Out’: 20 wall ball, 20 russian kb swings, 2 rounds