Hey Vic City,
One of my favourite warm-up activities is Rowling. It comes up every so often in the classes, and I think it's a great way to get slightly competitive without the stress of the workout. No one likes to do "reward" burpees or air squats, so focusing on trying to land that screen on that specific goal meter is a great way to get mentally into "workout mode".
Do you know where this game came from? I'll give you a few hints:
- It's been around since 2013
- It was announced on his YouTube channel CFProjectMayhem
- He is the fittest man in history
If you guessed Rich Froning, you are right!
Take a peak at the below video and head into a group class either Monday or Tuesday to get yourself in a game of Rowling.
Training Monday - Tuesday
Warm up: Rowling 150's - "reward" is coaches' choice!
Skill: Bench Press 5 x 3 E2M
Work up, but in a narrow range (5-10lb jumps max each round)
WOD: Choose your chipper
In this workout, you may complete the repetitions in any order, as long as you get them all done! You can do rounds of a certain number of reps or run through them like a normal chipper. Do not have to extend on top of box for overs. Total time is your score
Rx: 30KBS (american - 35/53), 30 burpees, 30 box jump overs, 30 OH Plate lunges (35/35), 30 plate floor to overhead (35/45)
TG: Half reps, scaled as needed
FG: Scale KB and Plate
Comp: KB @ 44/70