Week Two: Crossovers & Lateral Movement

We have 2 practices this week:

• Sunday, January 12th, from 6:00-8:00 pm at Robert A Lee Rec Center
• Wednesday, January 15th, from 6:30-8:30 at the Armory

Sunday, January 9th

1. Warm Up (15 Minutes)
   1. Laps
   2. Footwork
   3. Stretches
2. Derby Hugs (10 Minutes)
3. Crossover Walks (15 Minutes)
4. Miracle Whip Crossovers – contributed by Phin (15 Minutes)
5. Last Man Out (20 Minutes)
6. Scrimmage (30 Minutes)
7. Belly Races (15 Minutes)

Wednesday, January 15th

*Note: Weather conditions are sub-optimal today but practice will run as usual. Please use caution and best judgement when planning transportation to and from practice. Allow extra time for travel and check the forecast for after practice. With the bout on Saturday, tonight will be low-strain but very informative so please do your best to be there on time.

1. Warm Up (20 Minutes)
   1. Laps
   2. Footwork
   3. Stretches
   4. Discussion – What is a goal you have for the team, your line, or yourself this Saturday?
2. Belly Races (15 Minutes)
3. Crossover Walks (10 Minutes)
4. Miracle Whip Crossovers – (15 Minutes)
   1. Forward
   2. Backward
   3. Partner
   4. Box
5. Obstacle Course (20 Minutes)
   1. Emphasis on Lateral Movement
6. Scrimmage & Bout Planning (30 Minutes)
   1. Note: this will be low-intensity
7. Chumbawumba (10 Minutes)