10. Juli 2022
Jul
10
B. Mobility
Single leg deficit calf raise
30 sec/side
C. Specific Prep
EMOM 5
1- 15 sec box jumps
2- 15 sec Cal Machine
3- 15 sec KBS
4- 15 sec Cal Machine
5- Rest
*This will tell you what athletes are capable of in a 15 sec window. They should go slightly harder than they plan to go in the metcon, to prime the system. However, take this into account when deciding how many reps they should be doing to gain stimulus.
Use a supinated grip (palm of your hands facing forward)
Score: Total Reps
Scaling Options
Beginner
KBS @ moderate
Intermediate
KBS @16/8 KG