Group Warm up
Group Mobility
Physical Assessment – "Field day"
You will partner up in teams of 2 – We will be testing 6 different disciplines to find areas of weakness and strength. All test scores will be recorded for the day.
1.) Midline stability – Hollow rock hold: Great = 60 second hold, Good = 30-59 seconds and needs improvement = 1 – 29 seconds.
2.) Posterior chain isometric strength – Barbell hyperextension hold (45/35lb) * Same scoring system as #1.
3.) Single leg strength – 3 Single leg pistols squats on each leg from a 24" box. Flat foot and full range of motion is needed.
4.) Overhead strength + Stability – 50ft single arm bottoms up kettle bell carry (35/20lb) Both arms needed for a "great" score.
5.) Eccentric vertical jump – Make a Mark from the top of the athletes reach. Athlete gets three attempts to test a max vertical.
6.) Front rack sots press – 3 reps with a three second hold overhead for a "great" score.
WOD ( Workout of the Day )
"Field day "
21 – 18 – 15 – 12 – 9
Push ups
V – ups
*10 minute time cap.
