Thursday, April 7th 2022
Warm-up
A. General
3 rounds
10/8 cal Row @increasing intensity
10 Rotating scorpions
5/5 Hanging scapular C.A.R’s
3 rounds
10/8 cal Row @increasing intensity
10 Rotating scorpions
5/5 Hanging scapular C.A.R’s
B. Activation
3 sets @ascending
10-7-5 Strict press @light, mod, mod-heavy
10 Banded W-Y
* press ascending just like Monday’s squat prep.
C. Conditioning prep
3 sets
50m’s legs only row
50m’s hips and arms only row
100m’s @Hard full stroke
Weightlifting
Shoulder Press (5 rep max)
Conditioning
Metcon (5 Rounds for reps)
For time
5 x 500m Row
Rest 90 seconds
5 x 500m Row
Rest 90 seconds
TC: 20 min
Score: Fastest 500m
Score: Fastest 500m
Scaling options
Beginner
5 x 350-500m
Rest 90 seconds
Intermediate
As Written
Extra Accessory
Metcon
4 sets
30 second hand plank
60 second elbow plank
60 second rest
30 second hand plank
60 second elbow plank
60 second rest
Try your best to go unbroken, but take a break if needed
Score: Weight
Scaling options
Beginner & Intermediate
As Written