• Teaching Notes
Right now, we’re getting after a 5RM Again Squat to finish Section 1 of the Chimera Cycle. Now we have been build up and focusing on some heavy 5s, 3s, and 1s as we construct over the earlier 6 Weeks in addition to a 3RM on the Entrance Squat. Now it’s time to goal the 5RM Again Squat to get a baseline earlier than shifting into part 2 of the Chimera Cycle. A word that we like to check the 3RM and 5RM much more usually than 1RM’s as these nonetheless give us a very stable gauge of our 1RM with out the elevated danger of shedding positions on a 1RM carry below most load.
After the 5RM Again Squat, we’re focusing on a power and talent type EMOM with the main focus of slowing issues down immediately, taking a bit focus so as to add some accent unilateral power work, contact on GHD’s in a managed setting the place athletes can deal with type, vary of movement (shorter for newer athletes, improve for skilled and wholesome athletes), and provides time for athletes to observe Single Below Crossovers or Double Unders as we’re simply across the nook from the CrossFit Open.
As a coach we wish to spend about 8-10 minutes on the Heat-Up, then 5 minutes or so to construct to 70% on the bar for Again Squats. It will enable us 15:00 minutes for the Again Squat, time to regulate hundreds all the way down to go over the Entrance Rack Reverse Lunge, then a bit time to speak over approach and positions on each the GHD and Double unders previous to beginning the exercise. The aim is to create a move of sophistication, have direct teaching cues, motion modifications prepared and be environment friendly in your teaching capability to offer athletes the suggestions they want whereas stay on function at school.
power:
Each 3 minutes for 15 minutes.
5 Again Squats, decide load
Begin at 70% and improve to a 5 Rep Max.
metcon: “Strolling Tall”
Each 1 min for 16 minutes, alternating between:
10 Entrance Rack Reverse Lunges, decide load
15 GHD Sit-ups
50 Double Unders
Relaxation 1 min
Equipment:
For high quality:
GHD Supine Maintain, 1 min
Sorenson Maintain, 2 minutes
Paloff Maintain, 3 minutes
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