Wednesday November 20, 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 :

EMOM20:
A) 0:30 Handstand hold. (scale to box Handstand.
B) 0:20 abmat to bar pinch hold. Scale with feet on box if needed to hit full 20 sec. https://www.instagram.com/p/B46AJ4ljEHU/
C) 0:20 Pike push-up hold, head 1" off the floor at the bottom of the press.
D) 0:30 top of scap depression hold, hollow body.
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Pistol :

Accummulate 1:30 each side single leg medball hover.

Squat down to a med ball on one leg, stop just shy of the ball and pause here. Holding your weight in one leg, bent.
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Abs :

0:30 parallette Knee tuck hold. https://www.youtube.com/watch?v=0F-kNGNtFmw
0:30 floor tuck hold. https://www.youtube.com/watch?v=vsVYBaWwac8
0:30 tuck hollow hold. https://www.youtube.com/watch?v=BZDI4Wrnw70
1:30 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 :

EMOM24:
A) 0:20 Handstand hold. (scale to box Handstand.
B) 0:10-15 abmat to bar pinch hold. Scale with feet on box. https://www.instagram.com/p/B46AJ4ljEHU/
C) 0:10-0:15 Pike push-up hold, head 1" off the floor at the bottom of the press.
D) 0:20 top of scap depression hold, hollow body. Feet on box as assistance if required.
_______________________________________________________________________
Pistol  :

Accummulate 1:30 each side single leg box hover.

Squat down to a box on one leg, stop just shy of the box and pause here. Holding your weight in one leg, bent.
__________________________________________________________________________
Ab :

0:15 parallette Knee tuck hold. https://www.youtube.com/watch?v=0F-kNGNtFmw
0:15 floor tuck hold. https://www.youtube.com/watch?v=vsVYBaWwac8
0:15 tuck hollow hold. https://www.youtube.com/watch?v=BZDI4Wrnw70
1:15 rest.
x4.

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