Announcements
NO 6PM CLASS WEDNESDAY MARCH 12TH
Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
15 Glute Bridges
10 Banded Good Mornings
6 Box Step Ups (building)
10 V-Ups
2. Workout Prep
2 sets:
2 Single Dumbbell Box Step Ups
3 GHDs
Workout
Impala (AMRAP – Rounds and Reps)
Freedom (RX’d)
12:00 AMRAP
4-8-12-16-20. . .
Single Dumbbell Box Step Ups (50/35) (24/20)
10 GHDs (Or Stick Sit Ups)
(KG conv: 22.5/15 DB)
Independence
12:00 AMRAP
4-8-12-16-20. . .
Single Dumbbell Box Step Ups (35/25) (20/16)
8 GHDs + 6in Riser (Or Stick Sit Ups)
(KG conv: 15/10 DB)
Liberty
12:00 AMRAP
4-8-12-16-20. . .
Box Step Ups (unweighted) (20/16)
10 Sit Ups
Target Round: Through the round of 20 step ups
Minimum Round before scaling: Into the round of 16 step ups
Gymnastics
Gymnastics: Skill Review (Checkmark)
For the last week of the Open, we’re adding this as a Coach’s Choice skill review. We’d like you to pick 1 or 2 gymnastics skills that you think your athletes most need/want to work on.
We are delaying the Handstand Pushup Strength Test to next week, to save strength for the final Open workout.
If you’re looking for ideas, here is a suggestion. (Note: at this time we are unaware of what 25.2 was, so we apologize if this skill was just done in last week’s Open):
Take 15 minutes to help athletes practice double-unders or crossover singles. We have crossover singles coming up in a workout soon and today would be a great day to practice.
Level 1: single-unders
Level 2: double-unders
Level 3: crossover singles
Level 4: crossover doubles
After a few minutes of coaching/practice, perform as an emom of :30 on and :30 off for 5 minutes. Pick a rep number target that you think is repeatable, or just practice for each 30 second block and don’t worry about counting.
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
4x 5 Quad Foam Rolling (each leg)
1 Minute Dorsiflexion Matrix
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Couch Stretch
Quad Foam Rolling
Dorsiflexion Matrix