Explosive Strength
Mobility: 5min
Coaches Choice: calf, knee and hip. Jumping prep
Dynamic Warm Up:
During RowVember try to use the ergs to warm Athletes up and encourage them to score on the RowVember board.
Think neurological jumping prep
Jump
Seated Box Jumps (Bound over PVC for max height )
Sit on box at knee height
Sit on box at knee height
**Score total inches
Why?
The seated Box Jump removes elasticity from the muscles and makes the Athletes generate explosive strength from a static position. Resulting in a higher traditional jump.
How?
Videos below
NOTES: All Athletes will complete WOD 1 “Panic Breathing” but then have the option to complete “Annie” or “Flight Simulator” as WOD 2. Give the Athletes 15min to complete WOD 1, At the 15min mark, or sooner, start WOD 2.
WOD 1: 15min
“Panic Breathing”
500-400-300-200-100
Meters Rowed
Rest 1:1
**Score total time
Meters Rowed
Rest 1:1
**Score total time
WOD 2: 15min
“Annie”
50-40-30-20-10
Double-unders
Sit-ups
Double-unders
Sit-ups
OR
“Flight Simulator”
Unbroken Dubs 10,20,30,40,50,40,30,20,10