Come As You Are

Wednesday – August 23, 2017 – 170823
Context:   Practice
Mobility: Ankle
Skill Practice Warm Up: None  (list of fun games to play here)
Strength: none
Super Set: none
Metabolic Conditioning: Come As You Are
For reps – 4 rounds (As many reps as possible)
1 min pistols
1 min ‘heavy’ American Swing (Health: 35lb / Athletic: 53lb* / Performance: 70lb)
1 min ‘high’ box jump (Health: 20” / Athletic*:24” / Performance: 30”)
1 min chest-to-bar pull up
2 min row (for calories)
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 250 – 350 Reps, about 75 reps per round (about 15 reps per movement)
Compare to: NEW WORKOUT!
Coaching Tips: You can start on either the pistols, the high box jumps, or the row, but the movements must be completed in order. The rest will always follow the final movement (so everyone will be resting at the same time). Pace the first round conservatively so you know how you’ll feel in the later rounds. Alternate legs as desired on the pistols. Use a box to sit on if you can’t do pistols yet. Take your time on the high box jumps. Do the chest to bars with a big ‘hip pop’, and break them up often. Use a bit of the 2-minute row to get set up, but be sure to row hard if it is your last movement and there is a rest coming!
Optional ‘Cash Out’: none
“By the Numbers” Book References: Pistol p. 453, Kettlebell Swing p. 277, Box Jump p. 351, Jumping Mechanics p. 188, Kipping Pull-up p. 258, Row p. 142