AGE GROUP ONLINE QUALIFIER EVENT 2 (AM SESSION)
A.
One set of:
Bench T-Spine Opener x 60 seconds
Band Assisted Lat Stretch x 45 seconds per side
Band Assisted Hamstring Floss x 45 seconds per side
and then …
Glute Activation Series x 20 seconds on the rig/20 seconds off the rig x 2 sets each side
One set of:
Banded Monster Walks x 10 steps forward and backward
Banded Lateral Walks x 10 steps each direction
Upper Body Warm-Up Series x 10 reps each
B.
Two-Three sets of:
30 seconds of Machine @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Machine @ 80-85%
Rocking Box Bridges x 6-8 reps
(slow and controlled OR on the floor if the box is too challenging)
Rest 60 seconds
30 seconds of Machine @ 80-85%
Alternating Single Leg Squat to low box x 6-8 reps each leg
(55+: Box Step Ups)
Rest 60 seconds
30 seconds of Machine @ 80-85%
Ring Pull-Up x 4-6 reps
Rest 60 seconds
C.
One set with an empty barbell:
Snatch-Grip Romanian Deadlift x 4 reps
Snatch High Pull from Below Knee x 4 reps
Muscle-Snatch x 4 reps
Overhead Squat x 4 reps @ 3211
Back Racked Lunge x 4 reps
Followed by. . .
One set with an empty barbell:
6 Muscle Cleans
5 Front Squats
4 Power Cleans
3 Squat Clean
Followed by. . .
Build to a 35-54: 95/65 lbs; 55+: 65/45 lbs Overhead Squat, Back Racked Lunge and Clean
Between sets prime your muscle-ups but limit reps to 5 (or practice one of your favorite ring muscle-up drills to prime you for your first ring muscle-up)
Finish with. . .
D.
One-Two sets of at desired event pace of:
10 Overhead Squats
5 Bar Facing Burpees
8 Back Racked Walking Lunges
5 Bar Facing Burpees
6 Cleans
5 Bar Facing Burpees
4 Alternating Pistols
1-2 Muscle-Ups
Rest as needed
35-54:
95/65 lbs
55+: 65/45 lbs
Perform movements and transitions at “game speed,” ensuring that you can “feel” the pace of the event. Then be ready to replicate it when you hear “3,2,1,GO!”
Rest 5-10 minutes, and then…
“Age Group Online Qualifier Event 2”
35-54:
For time:
50 Overhead Squats (95/65lbs)
40 Bar Facing Burpees
40 Back Racked Walking Lunges
30 Bar Facing Burpees
30 Cleans
30 Bar Facing Burpees
20 Alternating Pistols
10 Muscle-Ups
55+:
For time:
50 Overhead Squats (65/45 lbs)
40 Bar-Facing Burpees
40 Back-Rack Walking Lunges
30 Bar-Facing Burpees
30 Cleans
20 Bar-Facing Burpees
20 Weighted Box Step-Ups (50/35 lbs DB; 24/20″)
10 Muscle-Ups
20 minute time cap
Age Group Online Qualifier Strategy Video for Event 2
Age Group Online Qualifier Strategy Notes for Event 2
AGE GROUP QUALIFIER EVENT 3
A.
10 minutes of low-intensity Jogging @ 70%
Start the clock and …
Leg Reach x 16 reps (8 per leg)
Banded Tricep Stretch x 45 seconds per side
Bent Over DB Reverse Flies x 20 reps (use very light weight)
At the 5:00 mark, complete:
Upper Body Warm-Up
At the 8:00 mark, complete:
Two sets of:
Run x 2 minutes
Rope Pull-Up x 5 reps
Two Sets of:
4 Shuttle Runs @ 85-90%
60 Seconds Rest
Rest 5-10 minutes, but stay warm.
B.
At Game Pace:
1-1-1 Rope Climbs
2-4-6 Shuttle Runs
Perform movements and transitions at “game speed,” ensuring that you can “feel” the pace of the event. Then be ready to replicate it when you hear “3,2,1,GO!
Rest 5-10 minutes and then . . .
C.
“Age Group Online Qualifier Event 3”
Complete as many rounds and reps as possible in 10 minutes of:
1 Rope Climbs
2 Shuttle Runs
2 Rope Climbs
4 Shuttle Runs
3 Rope Climbs
6 Shuttle Runs
4 Rope Climbs
8 Shuttle Runs. . .etc