"The Admiral" [BENCHMARK]
3 Rounds For Time:
20 Burpee Pull-ups
20 Front Squats (155/105)
20 Box Jumps (24"/20")
Time Cap: 25 Minutes
KG | (70/47)
Same as class workout
The Admiral may only be 3 rounds, but packs a serious punch! These are big sets of each of these movements and it can be easy to get carried away too early and burn into the finish gassed. This piece is one of the toughest that we do, it tests both your physical ability and your mental ability to stay focused on the task at hand and not let those big set numbers make you think you aren't moving fast enough in rounds 1 and 2. That feeling is a trap!
Score | Total time to complete work
Burpee Pull Ups | 3:00 or less
Front Squats | Moderate to Heavy. 3 Sets or less.
Box Jumps | 2:00 or less
Elbows high
The teaching focus for today’s workout is to maintain high elbows throughout the front squats. By doing so, athletes will improve the efficiency and safety of their movement. High elbows will serve to keep the torso upright and the bar over the frontal plane.
Burpee Pull Ups
Reduce Reps/Bar Height
Burpees to A Target
Regular Burpees
2:00 Effort on Any Machine
Front Squats
Reduce Loading
Reduce Reps
Sub Dumbbells
40 Air Squats
Box Jumps
Reduce Reps
Reduce Box Height
Box Step-Ups
30 Squat Jumps
Reverse Lunges
If you have a large class and need to manage limited space, you can allow athletes to share rig space, barbells, or boxes by starting them at varied stations. However, it’s ideal to maintain the stimulus of the workout by performing it in the originally designed order. To do this, you can also run multiple heats and stagger start times by around 2:30-3:00.
Whiteboard Brief
General Flow :20 - :30 each
CT Barbell Flow :15 - :20 each
Burpee Pull Up | tell, show, do, check
Front Squat | tell, show, do, check
N/A
Practice Round
Break
Workout adjustments if needed
Look For
Burpee Pull Up
Efficiency.
Guide athletes to be as efficient as possible by their step up out of the burpee being the step into their jumping pull up.
Front Squats
Elbows high.
Focus on the performance point of lifting the elbows throughout the front squat. Cue athletes to lead with their elbows as they stand
Box Jumps
Landing tall.
Cue athletes to land tall on the box rather than landing in a deep squat position.
3 Rounds For Time:
20 Alternating single DB devils press
20 Double DB front squats
200m run
Time Cap: 25 Minutes
"The only person you are destined to become is the person you decide to be." Ralph Waldo Emerson
Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.
In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.
Don’t wait to be chosen. Choose.
Decisions = Destiny.
4 Sets
12 Mixed rack alternating lunges
*1DB in front rack, 1 DB overhead
*2 sets with DB OH right and then left
