Trifecta Trifecta

Sunday 10.07.18

Warm-Up

A) 3 Rounds of:

24 Double-Unders
12 Wall Balls
6 Push Ups

B) 3 Rounds of:

12 Ball Slams
12 Power Snatches, with an empty bar
12 Overhead Squats
12 Knee Raises

Workout

“You’re a TEN!”

For Time:

10 to 1 rep:

Bar Dips
Knees to Elbows
Box Jumps, 24”/20”

Then:

800m Run

Then:

10 to 1 rep:

Overhead Squats
Deadlift
Burpees Over the Bar

AX: 75#/55#

RX: 95#/65#

RX+: Ring Dips. 115#/85#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.

RX – most athletes that have training experience and want a little push!

RX+ – competitive athletes that want a little more dose of the good stuff.

Dips: athletes should scale to the appropriate movement. If dips are challenging, scale to close grip push ups.
Knees To Elbows: Scale to Knee raises if needed.

Overhead Squats: a scale that cannot safely move in the overhead squat position, should scale to front squats. Athletes should lay parallel to the loaded barbell and perform their burpees jumping with both feet off the ground and landing with both feet together on the ground.

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