9/9/2020

Strength:

ON A 15:00 RUNNING CLOCK… Build to 2RM Strict Press (Score is Weight)

WOD:

50-30-10

Push Press RX (115/75) CFC1 (75/55)

Box Jumps (20)

FINISHER 2-3 SETS 15 Slow Banded Sumo Good Mornings 30 Fast Banded Curls (No Measure)

SCALING *Reps, Loading, Volume*… Strict Press -- We are working up to a 2RM Strict Press today- for any newer or more deconditioned athletes, we can scale back on the weight and instead focus on getting in more volume within the same time frame. Push Press -- Athletes should be able to hold onto whatever weight they choose for 20 reps unbroken when they are freshwe can scale back the weight to allow for this. We can also scale back the reps for any newer or deconditioned athletes to allow them to work through the first set (50 reps) in 3 sets or less, second set (30 reps) in 2 sets or less, and last set (10 reps) unbroken. Box Jumps -- Athletes should be able to move consistently through each round of Box Jumps. We can scale back the height on the box to allow for consistent movement, or we can cut back the reps to allow for 2:00 of work on the first set, 1:00 on the second set, and :30 on the last set. *Movement Adjustments*... Strict Press -- Substitute DBs for a Barbell today for any athletes unable to work with a barbell, or we can sub Bench Press for any athletes that cannot press overhead today. Push Press -- Use the DB Push Press as your go to scaling option if the barbell is presenting a problem, or if an athlete cannot go overhead we can sub Hang Power Cleans. Box Jumps -- We can sub Box Step-Ups, or Air Squats for any athletes that cannot jump today.