A big warm welcome to James who recently started at CFK and is a good friend of Coach Andrew.
Weighted Ring Dip
24 Push Press 95/65
12 Burpee Box Jump Over 24/20
Coaches Notes: Scapular function through a variety of pre-hab exercises before adding some strength work via the strict ring dip. This should build off of the previous focus on the movement with athletes attempting the same weight or scale for more reps across less sets. The AMRAP couplet will finish off pushing muscles.
Score: Rounds + Reps on Intensity
Scaling For Intensity
- Push Press → Reduce weight → Dumbbell Push Press
Burpee Box Jump Over → Reduce Height → Reduce Reps → Burpee Step Up Over