Fitness/Beginners:
Stretch
50 meter bear crawl
Spend a good amount of time loosening up legs
Metcon:
Run 1 mile, 10 air squats every fresh minute
note- start your mile, after your first minute goes by do 10 air squats then continue your run. On minute two-ten more air squats and so on.
If you want an after burner, scroll down...
Performance/Intermediate:
Warm up:
Stretch
10 box jumps
10 walking lunges
Strength:
Four rounds of:
Deadlift x 3-5 reps
*rest 2 minutes
Metcon:
Five rounds for time of:
10 box jumps
10 ground to overhead (mens 95#, womens 45-65#)
note- look for full hip extension on box jumps. GTO, if 95 is heavy scale as needed. Same with womens weight. Ladies, if you're using just a bar, you dont need to lower all the way back to the ground, just lower under the knees. Drive the weight up out of your clean, please check your form/technique before adding weight. Do not pivot the weight with your back and no reverse curls.
Power clean past the hang clean if you can, if you need that extra step to go from deadlift to hang clean to get the bar to front rack position, that's fine. She also demonstates a split jerk. I expect a push jerk, push press or shoulder press. These are all fine. Ground to overhead is any way from the ground to overhead.
Ground to overhead-
http://www.youtube.com/watch?v=OdvwarB-QN0
After Burner:
oblique side crunches:
3 sets of 15 each side, with or without abmat
Post weights and times.
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