141107 Friday – Whole Life Challenge & “Scimitar”
The Whole Life Challenge ends on Saturday. When we started 8 weeks ago everyone did a Strength and Met-con baseline workout. We will be retesting those tomorrow at 6:00PM in the Bear Cave.
Mobility: Shoulder Mobility.
Skill Practice Warm Up: Spend 10 minutes working up to a challenging 3 rep bench press.
Workout: “Scimitar” – 7 rounds for time.
7 ‘high’ box jumps (Advanced: 30″, Intermediate*: 24″, Novice: 20″)
Ring dips (Advanced: 7 reps, Intermediate*: 4 reps, Novice: 7 push ups)
7 single arm dumbbell overhead squat, alternate as desired (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)
7L/7R single arm dumbbell hang power snatch (same)
Scaling Guide: 13 – 19 minutes
Coaching Tips: Do some extra hip and ankle mobility if you have time while warming up. The single arm DB overhead squats are required a ton of mobility. If you need to scale the weight down to get full depth on overhead squat, grab a second dumbbell, don’t also scale down the hang snatch, unless needed.
Compare To: New Workout!