12/17/2020

40 Slam Balls RX (30/20) CFC1 (20/10)

30 Burpees

20 Box Step-Up RX (30/24) CFC1 (24/20)

5 Wall Walks

1 Mile Run / Row / Bike* see notes below for sub distances

5 Wall Walks

20 Box Step-Up

30 Burpees

40 Slam Balls

*Weight vest optional

COOL DOWN

FOR RECOVERY

5:00 Calf and Plantar Smash

(No Measure)

ADJUSTING

*Reps, Loading, Volume*…

Slam Balls -- 80 total reps of Slam Balls today! That might mean reducing the total volume for some of your athletes- that’s totally fine! Reducing the weight might also be a great option today for some of your athletes that could withstand the volume, but not necessarily at the weight as written.

Burpees -- There isn’t a high volume of Burpees today, so for any athletes that might struggle with this movement, we can adjust the ROM of the Burpee first- elevating to a plate, or a bar on the rig is a great way to keep the movement pattern but still allow athletes to keep moving.

Box Step-Up -- Athletes should be able to move through these reps unbroken both sets, so if needed, we can adjust the height on the box to allow everyone to keep moving. Just because it’s written 24/20, that doesn’t mean that’s the end-all, be-all of box heights! Stack some 45# plates, or take out a smaller box for anyone who needs it!

Wall Walk -- While this isn’t a high volume of reps, this might be more than some of your athletes have seen in their fitness lives- that’s all good! We can adjust the total reps down, or adjust the distance our athletes are traveling up the wall (or up their box) to accommodate their fitness levels.

Mile Run -- This Run should be a 75-80% pace, so not a sprint, but also not a light jog. That being said, we want all our athletes to finish in the 10-12 minute range. If that is not a 75-80% effort for your athletes, we can adjust the distance to keep that pace rather than sticking to the mile at all costs.

*Movement Adjustments*...

Slam Balls -- For any athletes that cannot hinge today, we can sub Mountain Climbers to keep a consistent movement pattern.

Burpees -- If we have an athlete that cannot press off the ground today, we can sub Up-Downs, and if we have an athlete that cannot jump, we can sub Cal Bike (25/18 Calories).

Box Step-Up -- If the Box is not in the picture today for any athletes, we can sub alt Reverse Lunges, or even Walking Lunges if your athletes want a change of scenery!

Wall Walk -- Going upside down might not be an option today (Sorry Jack Johnson!), for some of your athletes, and that’s okay! We can incorporate an L-Seated DB Strict Press, or even a barbell Z-Press.

Mile Run -- While we might all need some fresh air, running a mile may not be in the cards today. We can sub out the run for Bike or Row (around 2,000m Row, or 8 minute Bike- around 100/80 Calories).