Coach's thoughts on today:
So this is scored kinda like Fight Gone Bad. But don't get too hung up on the score too much, focus on good full range of motion without stopping at all for the 60 seconds. Move as fast as you can IF AND ONLY IF you can go good full range and control. Even long lunges would be best and squeeze the plate into your chest on the rows.
SR Flow Warm-up
5 Downward facing dog Pulses
PERFORM ALL THESE MOVEMENTS RIGHT THEN REPEAT LEFT
5 Lunge with knee push-out
5 Lunge with internal rotation
5 Kneeling torso rotation (inside)
5 Kneeling torso rotation (outside)
5 Lunge with anterior chain pulse
5 Kosack squat to Spider-man lunge
5 Downward facing dog pulses (then repeat on the left -- finish with 5 more down dog)
5 Forward hip circles
5 Backward hip circles
5 Fire hydrants
REPEAT ON THE OPPOSITE SIDE
5 Bird-dogs (each side)
5 Cat / Cow
5 Downward facing dog pulses
5 Squatting hip opener (each side)
5 Wide stance alternating toe touch
5 Wide stance torso rotation (each side)
Do an easy 800m run before the warm-up.
Metcon (4 Rounds for reps)
4 rounds each for reps:
60s Walking Lunges( BW -- 45/25)
60s Inch worms(PU -- superman)
60s Kettlebell Swing(Rus -- 20/12)
60s Plate BO Row (35/15 -- 45/25)
Walking lunges: weight is held in front of chest but not touching.
Inch worm for Rx just walk out to a push up position, Rx+ walk out as far past shoulders/superman position as possible.
Swing: Rx use same weights if possible but as Russian
Plate Row: this is like a Pendlay row and thought it is for reps don't rush it, pull all the way to your chest