Context/Mobility

Context: Competition –
Test your year end goals or set some new ones for 2021!

Dynamic Warm Up Option: Coaches
Choice Mobility/Activation/Prehab: Shoulder

Skill Practice Warm UpFQ: Weighted Pistols and Pistol Progressions

For quality: Weighted Pistol, pick load Pistol Progression

Spend 8 minutes working on pistol and weighted pistol progressions.

Max Effort Testing & “Year End Goals”

Choose 1 – 3 to test. Try to do one Strength movement, one Gymnastic, and one small Metcon or Monostructural movement.

Here are some ideas on what to test (But don’t feel limited by this list)
Max Back Squat
Max weight from the Floor to Overhead (Clean and Jerk)
Max weight Deadlift
Max weight Overhead Squat
Max consecutive Double Unders
Max height Box Jump
Max distance Broad Jump
Max weight Bench Press
Max weight Turkish Get-up
Max effort 400m Run
Max effort 200m Run
Max effort 100m Run
Max effort 800m Run
Max effort 1 mile
Run Max effort 100m Row
Max effort 250m Row
Max effort 500m Row
Max effort 1000m Row
Max Push-ups in a minute
Max consecutive Push-ups (no dropping off of toes)
Max Sit-ups in a minute (abmat, feet unanchored) Tabata Squats
Max consecutive Kipping Pull-ups (not dropping off the bar, interrupted kipping is fine)
Max consecutive Strict Pull-ups

 Cash Out Option 1Baseline

For time:
Row 500 m
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups 

Optional Cash Out Option 2 Annie

50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up

Optional Cash Out Option 3

Grace

For time: 30 Clean & Jerks, 135/95 lbs