No doubt that Tuesday night’s unique skill work involving tumbling was a break from the norm, but who could’ve seen Thursday’s follow-up? And while the conditioning work seemed pretty straight forward, if not a little easy, on paper, the demands of the repetitive explosive work definitely made an impact.
The seated hurdle jumps are similar in demands to the CFDC-favorite seated box jumps, requiring athletes to go from an un-loaded, seated position into an aggressive jump. The difference, of course, is that instead of landing on a box, the goal was to clear the hurdle, landing on the floor on the other side.
The up-side of using hurdles is that they easily give way, falling over when you hit into them (as opposed to boxes, which are a little more obstinate about giving way when you don’t quite jump high enough). The down-side, however, is that you have farther to travel, clearing the hurdle and then landing on the floor again, which requires real concentration to land softly, absorbing the impact.
Just a little something different to get everyone’s explosive power up to speed for the day’s met-con .
The met-con was a study in explosive work, as well as a real eye-opener to just how taxing max effort explosive work could be. Rest was programmed in, and although the workout wasn’t for time, the programming called for people to move right from the wall balls to the slam balls to the broad jumps with as little rest as possible in between. However, before starting the actual work, each class began with 5 broad jumps for max distance, making note of the distance traveled as a goal to be repeated during the work-sets.
Each working set kicked off with 5 wall balls for max height. Athletes could catch and immediately cycle into the next wall ball, or let the ball hit the floor, before picking it up and starting the next rep. The only demand was that each attempt – each shot – be thrown as high as possible. Following the wall balls, everyone completed 10 slam balls, stringing the slam balls together into a chain of 10 if possible. More importantly than stringing all the slam balls together was using good form, extending with the ball straight overhead, and then slamming the ball into the floor, meeting it at the bottom in a full squat (check out our recent discussion of how to properly execute a slam ball from last month: “BY ALL CLEANS“).
As soon as the slam balls were completed, athletes stepped up to the starting line and performed 5 broad jumps, trying to cover as much distance as possible, and hopefully, get back to the spot they hit during the jumps before the workout started. The broad jumps were not continuous, meaning that a person could really take their time and reload before each jump. As with the wall balls, the only demand was that each broad jump be for as far as possible.
Post workout included a lot of stretching, a lot of which focused on the back after Wednesday’s 5RM deadlift work and Thursday’s jump-fest. Please continue to hydrate well, as this weekend is going to be a warm-one. Additionally, come ready to squat heavy on Sunday! Lastly, the Element’s Curriculum for this Sunday will feature some rope and ring work (just to continue with this weeks theme of breaking from the norm!).