Thursday
Event Day
Spend 10 minutes after warm up on technique:
Wall Balls & Sumo Deadlift High Pull
"Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.
3 Rounds of:
Wall-ball: 20/14 pound ball, 10'/9' target. (Reps)
Sumo deadlift high-pull: 75/50 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75/50 pounds (Reps)
Row: calories (Calories)
Rest for one minute
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Mobility:
Low back smash with lacrosse ball
Hip External rotation (pigeon stretch with band)
T-spine Smash with lacrosse ball
"Age is no barrier. Its a limitation you put on your mind." - Jackie Joyner-Kersee
Event Day
Spend 10 minutes after warm up on technique:
Wall Balls & Sumo Deadlift High Pull
"Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.
3 Rounds of:
Wall-ball: 20/14 pound ball, 10'/9' target. (Reps)
Sumo deadlift high-pull: 75/50 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75/50 pounds (Reps)
Row: calories (Calories)
Rest for one minute
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Mobility:
Low back smash with lacrosse ball
Hip External rotation (pigeon stretch with band)
T-spine Smash with lacrosse ball
"Age is no barrier. Its a limitation you put on your mind." - Jackie Joyner-Kersee
