Team,
Open 19.2 announcement tonight..
Optional active recovery below. Based purely on how you feel. No right or wrong here - some athletes prefer a light movement day, while other perform their best will a full rest day here.
Line Drills
Active Spiderman
Active Samson
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walkouts
2 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
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Core/Skill Warmup
3 Rds
:30 on :30 off
Hollow Rock Hold
Superman Hold
Kip Swings
Handstand Hold
Bench Press (3 x 5)
Open competitors keep it at 70%.
Metcon (AMRAP - Rounds)
Pre-Game
Not for score, at controlled, low intensity:
3 Rounds:
2:00 Light Bike, Row, or Shuttle Run
3 Strict Pull-Ups
6 Pushups
9 Kettlebell Swings (50/35)
12 Air Squats
15 AbMat Sit-Ups
Directly into...
3 Rounds:
2:00 Light Bike, Row, Shuttle Run
3 Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Push Jerks
Barbell loaded between 40-50% of estimated 1RM Clean and Jerk.
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