Wednesday 20th May
Warm-up
Metcon (Time)
Chipper for time:
100x Russian Twists (each side) use any object
100x Box Jumps / Jump over object
100x Strict Press(single arm, 50/side, change sides every 10 reps) with any object
100x KBS (Russian if with backpack)
RX+: up reps to 120
————
Scaled/Silvers:
60-80x Russian Twists (each side) use any object
60-80x Box Jumps / Jump over object
60-80x Strict Press(single arm, 50/side, change sides every 10 reps) with any object
60-80x KBS (Russian if with backpack)
“Now who doesn’t love a Wednesday Chipper? It’s like we’ve even taken over your need to think, just count to 100, do it again, do it again…
For our first movement we have the Russian twist, a common mistake with this movement is to try to move the object from the floor on one side of you to the floor on the other side of you, this means we’re rotating more from the upper back and losing tension every time. What I would like you to do is hold your object to your chest and keepo it there for the entirety of the work. Rotate through the waist and really use those obliques.
Box jumps, stair jumps, jump over a thing, the main thing we’re looking for here is a powerful hip extension that sends you a distance either up or forward, try not to half arse this, in the context of this workout I would rather you jumped onto something smaller or over something smaller rather than stepping, stepping for today is bad.
Strict press, easy, hold something in your hand, press it overhead, bring it back down. Your hand has to start below your chin and when you press it up your should lock out your elbow and try to keep the arm as close to your head as possible.Change hands every 10 reps.
RKBS, this is to eye height, a kettlebell is obviously ideal here, a dumbbell can be subbed but a heavy bag can also be used.
For the brave and true amongst you there is an RX+ option, add 20 extra reps each round. For the sensible and probably hung over amongst you there is a scaled version, 60-80 reps.
“
For our first movement we have the Russian twist, a common mistake with this movement is to try to move the object from the floor on one side of you to the floor on the other side of you, this means we’re rotating more from the upper back and losing tension every time. What I would like you to do is hold your object to your chest and keepo it there for the entirety of the work. Rotate through the waist and really use those obliques.
Box jumps, stair jumps, jump over a thing, the main thing we’re looking for here is a powerful hip extension that sends you a distance either up or forward, try not to half arse this, in the context of this workout I would rather you jumped onto something smaller or over something smaller rather than stepping, stepping for today is bad.
Strict press, easy, hold something in your hand, press it overhead, bring it back down. Your hand has to start below your chin and when you press it up your should lock out your elbow and try to keep the arm as close to your head as possible.Change hands every 10 reps.
RKBS, this is to eye height, a kettlebell is obviously ideal here, a dumbbell can be subbed but a heavy bag can also be used.
For the brave and true amongst you there is an RX+ option, add 20 extra reps each round. For the sensible and probably hung over amongst you there is a scaled version, 60-80 reps.
“
5/side plank rotations
20 lateral hops + 20 forward and back hops
10/arm super light strict press
10 weighted good morning (with whatever weight you have)