• Teaching Notes
Now we have an extended exercise at this time with 4 x 8:00 straight AMRAPs. The objective right here is to assist athletes perceive pacing for longer exercises and accumulate some quantity on gymnastics conditioning with the emphasis on midline work. With a view to get into some Bar Muscle-Up progressions and have time to undergo these we might be working right into a faster 6:00 high quality warm-up with the objective of some focused mobility and motion previous to the gymnastics progressions. We’re planning on utilizing the Bar Muscle-up progressions and actions as a secondary warm-up and particular primer to the day as it’ll assist open up shoulders and energetic the midline previous to the exercise.
Heat-Up ought to solely take 6 minutes, then Bar Muscle-Up and particular modifications for the exercise ought to take one other 14 minutes to permit for the 32:00 AMRAP to be executed inside the class time with out it placing an excessive amount of strain on the general tempo of the day.
metcon: “The Lengthy and In need of it”
In 8 minutes, for max reps of:
Run, 800 m
7 Bar Muscle-ups
50 Double Unders
7 Bar Muscle-ups
50 Double Unders
Max reps in remaining time Bike Energy
— then —
In 8 minutes, for max reps of:
30 Alternating Single Arm Satan Press, 50/35 lbs
15 Knees-to-elbows
50 Double Unders
15 Knees-to-elbows
50 Double Unders
Max reps in remaining time Bike Energy
— then —
In 8 minutes, for max reps of:
Run, 800 m
7 Bar Muscle-ups
50 Double Unders
7 Bar Muscle-ups
50 Double Unders
Max reps in remaining time Bike Energy
— then —
In 8 minutes, for max reps of:
30 Alternating Single Arm Satan Press, 50/35 lbs
15 Knees-to-elbows
50 Double Unders
15 Knees-to-elbows
50 Double Unders
Max reps in remaining time Bike Energy
equipment:
Each 1 min for 15 minutes, alternating between:
10 Straight Bar Dips
10 Dumbbell Bent Over Lateral Raises, choose load
10 Dumbbell Upright Rows, choose load
