20 February 2019

The Open is only a couple days away ... sign-up and see how you improved from last year, or see how you compare internationally - in any age group ... check the link to get registered:   Register for the Open

The Open is only a couple days away ... sign-up and see how you improved from last year, or see how you compare internationally - in any age group ... check the link to get registered: Register for the Open

Article: Register for the Open

Warm-up
Hips:
3 Rounds:
16 Flexor Push-Pulls (8/side - alternating)
6 Toe Up + 6 Toe Down Adductor Slides
(or 12 Kossack Squats)
10 Reverse Deficit Lunge (moderate wt)
8/side Single-Leg Good-Mornings (bar)

Mobility
i. 1:00/side Pec Smash (ball)
ii. 1:00 Snow Angels
iii. 1:00/side Pec Stretch (post / wall)
iv. 1:30 Alternating Split Lat Stretch - :10 Hold
v. 2x10 Rotator Raises / Face Pulls

Shoulders:
1:00/side:
Banded Shoulder Internal Rotation (Ext)
Banded Pec Stretch / Shoulder Ext Rot (Flex)

Metcon
AMRAP-20 (Alternating EMoM):
i. Deficit Strict Handstand Push-Up
ii. Deficit Kipping Handstand Push-Up
iii. Strict Handstand Push-Up
iv. Kipping Handstand Push-Up
v. REST
Max reps unbroken EMoM;
REST remainder of interval;
variations as required
- every other interval
- modify RoM (deficit / standard / kipping)
- "Pike" position
- L-Sit Presses / Push Presses

Bonus: Accumulate 2:00 in L-Sit
+ 5 Shoot-Throughs every break ...
Rx= Parallettes;
Rx+= Rings (for L-Sit)
variation: Boxes ...