9/4/2020

WORKOUT

AMRAP x 12 MINUTES

5 DB Waist to Overhead RX (50/35) CFC1 (35/20)

10 DB Push Press

40 Double Unders

SCALING *Reps, Loading, Volume*… Strict Press -- Athletes can work off feel rather than percentages, especially if they don’t know their 2RM Strict Press, or if they haven’t tested it recently. For the set of 6, athletes are working on a moderate-light set, for the set of 4- a moderate set, and for the set of 2- a moderate-heavy set. The goal with all weights is to move well, so let that dictate the weight jumps! DB Waist to Overhead -- This should be a weight athletes can hold onto for all 5 reps unbroken each set- the prescribed weight is relatively heavy, so athletes can either scale back the weight to something a little lighter, or they can adjust the movement to be something they can hold onto the weight for all 5 reps each round. DB Push Press -- This should be a weight athletes can hold onto for all 10 reps unbroken each set, potentially going from the Waist to Overhead right into the Push Press- the prescribed weight is relatively heavy, so athletes can either scale back the weight to something a little lighter, or they can adjust the movement to be something they can hold onto the weight for all 10 reps each round. Double Unders -- Athletes should be able to complete these in under 1:00 each round. If an athlete is not proficient with Double Unders, they can work for 1:00 and try to accumulate as many jumps as they can, or they can count all of their jumps & attempts until they get to 40 reps each round. *Movement Adjustments*... Strict Press -- Today the DB Strict Press is going to be the best scaling option for any athletes that cannot hold onto a barbell today, especially if it's an issue with one side of the body. DB Waist to Overhead -- We can sub a Waist to Shoulder movement if an athlete cannot go overhead today. DB Push Press -- Switch athletes up to the DB Deadlift if unable to go overhead today, to not compete with the hinge of the Waist to Overhead movement. Double Unders -- We can sub 8/6 Cal Bike, or Mountain Climbers for :30-:45 for any athlete unable to jump today