Wednesday December 04, 2019

RX ATHLETES- Warm Up:

3 rounds:
50 foot mechanical bear crawl (knees close to floor) https://www.youtube.com/watch?v=4Gn4s6cmcCw
25 foot table-top/crab walk. https://www.youtube.com/watch?v=Xwcbm93mM-o&t=2s
50 foot arms overhead lunge.
25 foot alligator roll. https://www.youtube.com/watch?v=U3UYDspctYg
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Positional Virtuosity :

EMOM24:
A) 0:40 Handstand hold. (scale to box Handstand.
B) 0:30 top of ring row hold (chest to ring top of ring row)
C) 0:20 Bottom of push up hold, chest 1" off the floor at the bottom of the press.
D) 0:20 tuck lever.
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Pistol position :

5 x 5 pistol off a box each side,  5 count in the bottom of each rep. 
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AB isometrics :

0:15 parallette single leg L- hold each side. https://youtu.be/V3hnphPbiAg
0:15 floor pike compression hold.
0:30 hollow hold.
1:00 rest.
x4.

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SCALED ATHLETES- Warm Up 

3 rounds:
50 foot mechanical bear crawl (knees close to floor) https://www.youtube.com/watch?v=4Gn4s6cmcCw
25 foot table-top/crab walk. https://www.youtube.com/watch?v=Xwcbm93mM-o&t=2s
50 foot arms overhead lunge.
25 foot alligator roll. https://www.youtube.com/watch?v=U3UYDspctYg
_____________________________

Positional Virtuosity :

EMOM24:
A) 0:30 Handstand hold (scale to box pike handstand hold). Locked arms, push the floor away to shrug up into ears.
B) 0:20 chest to ring hold (top of ring row position)
C) 0:20 bottom of push-up hold, chest 1" off the floor at the bottom of the press, elbows vertical.
D) 0:30 top of scap depression hold, hollow body. Feet on box as assistance if required. or.
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Pistol position :

5 sets of 5 each side, no rest between sides.
Split squat with feet elevated, 3". Pause for 5 count with knee 2" off the floor.
1:00 rest.
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AB isometrics :

0:10 parallette single leg L- hold each side. https://youtu.be/V3hnphPbiAg
0:10 floor pike compression hold.
0:30 tuck hollow hold. https://www.youtube.com/watch?v=BZDI4Wrnw70
1:00 rest.
x4.

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