FM: October 3rd 2019
Warm Up
“Mobilize / stretch
3 Rounds
50 Skipping / Single unders
1 Length crab walk
30s Plank”
Gymnastics
“Dip Progression (Part 2) – using box and dumbbell or ring if proficient
– Top hold
– Bottom hold
– Dip (if struggle, keep toes on floor for self-assist)”
Skills
Air Squat
– Stance set up: shoulder width stance
– Weight on heels, knees out
– Full RoM (hip crease below paralel when on bottom, hip extention when standing up)
– If can’t go below parallel, then use supporting equipment (i.e. ball or bench)
– If immature, then ask to lift hand or hands leaning on bar
Front Squat
– Start with PVC pipe first, if efficient use empty barbell
– Stance set up: shoulder width stance
– Bar set up: elbows high, bar on collar bone
– Midline stabilization
– Weight on heels, knees out
– Full RoM (hip crease below paralel when on bottom, hip extention when standing up)
Metcon
FM.19.10.03
“AMRAP 12 mins
21 Sit ups
15 Burpees to target
9 Front squats”
