Coaches, please include in your warm up:
A. aerial cartwheels x 5/direction
B. Jumping Warm up down the astroturf. Straight leg jump, side and forward straddle, tuck jump, 360 degree turn, etc.
As always, if you are a beginner who likes to keep her feet low to the ground, make sure you inform the coaches. There are a multitude of ways to create a challenging and enjoyable warm up.
A1. Front Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate and Advanced: 3, 3, 3, 3 @ 20x1
A2. Pulling
Beginners: 5 ring rows, Odelia version, 3 second eccentric x 4 sets
Intermediate: 2-5 chin ups or pull ups or ring chin ups x 4 sets
Advanced: Archers 2-5 reps/arm x 4 sets
B. Auxillary sets for pulling
Beginners: 30 sec eccentric x 2 sets
Intermediate: 5 ring rows, 3 second eccentric x 2 sets
Advanced: 5-10 chin ups or pull ups x 2 sets
C. 3 Rounds for Time
30/ 50 lbs Bulgarian Bag around the world x 14 7/direction
35/50 lbs KB Snatch x 14 7/arm
400 meter run
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