Warm-up: 50 Double Unders, 200M row, Over Under The Fence, Fanny Whackers, Frankensteins, 10 Box Jumps, 10 Squats, 10 OHS (PVC)
Skill: OH Plate Carry – this is an athletic skill, it is not technique driven, it is practiced and improved.Â Practice trying to run with the plate.
Event 2 and Event 6 from The Ten
Box Jumps – Max reps in 3 minutes
rxâ€™d men – 40â€
rxâ€™d women – 30â€
scaled men – 30â€
scaled women – 24â€
Coach – bring a measuring tape.
(scale this height with a weight stack to whatever height is necessary for you to JUMP every rep, step ups are not allowed for this exercise)
Rest ten minutes then
400 meter Overhead Plate Carry –
Run/walk with a bumper plate overhead. Â If the plate rests on/touches your head or falls below/behind your head, you must put the plate down & perform 5 burpees before picking it back up. Â If you have to put the plate down, you will have to do 5 burpees before picking it back up. Â We will ask all athletes to control their bumper plate for this event. Â Both hands must stay on the plate until it is on the ground. There will be a 10 burpee penalty if an athlete loses control of the bumper plate (intentionally or unintentionally), in addition to the 5 burpees for setting the plate down.
rxâ€™d men – 45#
rxâ€™d women – 25#
scale men – 25#
scale women – 10#
Time Frame: 6 Minute Cut-Off