May 21, 2022

Saturday, May 21st 2022

Warm-up
A. General
Amrap 6 minutes
20 static A skips
12 In and out squats
10 Alternating single leg single arm V-ups
20 low box runners
Static A skips:

B. Mobility
Soft tissue foam roller or LaCross ball
Hamstrings
60sec/side

C. Specific

TTB progression
(go through the entire progression)
-10 pike ups*
-3-5 beat swings
-3-5 Beat swing + knee raise
-3-5 beat swing + toes to eyes
-3-5 TTB

Pistol Progression
*Have athletes choose two movements, one moderate skill and one challenging skill completing 2-3 sets alternating between each movement.

3-5 Close stance Air squat
3-5/side High box step ups
3-5/side Touchdown squats

3-5/side Elevated pistol
3-5/side Heel raised pistol
3-5/side pistols or weighted pistols*

*Weighted pistols, as a counter weight, may be easier for athletes with balance issues.

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 28 mins
20 Pistols
20 TTB
400m Run

TC: 28 min
Score: Rounds + reps

Scaling
Beginner:
20 Deficit Reverse Lunges or Split Squats
20 Sit-ups or V-ups
200-400m run

Intermediate:
20 Elevated Pistols*Full ROM*
12-20 TTB or Toes to eye level
400m run

Perform
As written

Metcon (AMRAP – Rounds and Reps)
Team Version
With a Partner, You go I go (round for round)
AMRAP 28 min
10 Pistols
10 TTB
100m run

Extra Accessory
Metcon (Weight)
3 sets
50’/side Suitcase Carry
10 Hollow body rocks
5/side Bird dog + DB row