22.04.17 HAPPY EASTER

No Open Gym Today

INTENDED STIMULUS

Finish the workout in 18:00 or less.

Athletes who are looking to move faster need to pick up the pace on the burpees.

Take the biggest lunge steps possible to ensure the least amount of burpees in each round.

RX

3 rounds for time:
50-m lunge in AFSAP (160 ft, 20 8′ sections)
1 burpee per lunge step taken

AFSAP=As few steps as possible

LEVEL 2

3 rounds for time:
40-m lunge in AFSAP (128 ft, 16 8′ sections)
1 burpee per lunge step taken

AFSAP=As few sets as possible

BEGINNER

3 rounds for time:
30-m lunge in AFSAP (96 ft, 12 8′ sections)
1 burpee per lunge step taken

AFSAP=as few sets as possible

SKILL WORK

Post-workout:
Accumulate:
3:00 GHD Superman hold or weighted superman hold (15/10 lb)
– Every time you break, perform 20 hollow rocks.

STRETCHING

2 sets:
:30 standing quad stretch/side
:30 quad foam roll/side

WHITE BOARD BRIEF

Target time | 10:00-18:00

Today’s workout is a bit of a different format. The number of burpees that each athlete performs in the workout is determined by the number of lunge steps they take. The more steps it takes to complete the lunges, the more burpees they are going to do.

Take the biggest step possible on each lunge. Across 50 m, a larger step can reduce the total number of burpees by 10+ reps.

Athletes who take 50 lunges or more in the first round should consider reducing the distance of the lunge.

After the workout, we will spend time working with the muscle groups that are responsible for midline stabilization.