The Conga Trio

Saturday – December 2, 2017 – 171202
Context: Competition   – Using teamwork to get a good score
Dynamic Warm Up Option: Coach choice
Mobility: Hip
Skill Practice Warm Up: Spend 10 minutes working up to a challenging deficit (1-2″) deadlift (70-80% of max DL) or perform 5 reps on the minute for 5 minutes (50-60%)
Strength: none
Super Set: none
Metabolic Conditioning: “The Conga Trio”
For time – 5 rounds
Teams of 3, conga line style (move through single file, don’t move on until your teammate finishes the movement ahead of you)
5 ‘heavy’ deadlift (Health: 85lb / Athletic: 175lb* / Performance: 275lb)
30 Double Unders
20 sit-ups
15 wall ball (Health: 10lb / 8ft, Athletic: 14lb / 9ft*, Performance: 20lb /10ft)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 10 – 15 minutes, about 3 minutes per round.
INDY VERSION: 5 rounds for time, 1 min rest between rounds
Compare to: October 29, 2016
Coaching Tips: Put who you think will be the fastest into the lineup first. The first round will probably have teammates 2 & 3 waiting a bit so don’t worry about rushing to finish.  As the rounds go on, the first two people will get a bit more of a lead and there will be less ‘waiting’.  If you are behind someone, slow your pace down so you don’t finish hard and get stuck standing around. Communication is key so everyone knows how to pace.
Optional ‘Cash Out’ or Hypertrophy: 15 push ups, 200m run, 5 rounds, OR 3 sets of 12-15 ring dips in a superset with 15-20 hip extensions (or good mornings)
“By the Numbers” Book References: Deadlift p. 151, Double Under p. 213, Butterfly Sit-up p. 512, Wall Ball p. 430