200813
Warm-up
Warm-up
Not for time:
3 rounds
200m run
10 pvc pipe shoulder pass throughs
7 glute bridges
5-7 pull-ups or ring rows
1x Burgener warm-up, empty barbell
3 rounds
200m run
10 pvc pipe shoulder pass throughs
7 glute bridges
5-7 pull-ups or ring rows
1x Burgener warm-up, empty barbell
The Burgener warm-up (Linchpin variation) consists of the following:
4 reps of down & up
4 reps of dip, shrug, elbows high & outside
4 reps of muscle snatch
4 reps of snatch land
4 reps of overhead squat
4 reps of hang power snatch
4 reps of hang squat snatch
4 reps of squat snatch
Metcon Rx
Metcon (3 Rounds for reps)
3 intervals, each interval for time, of:
6 Ring Muscle-ups
12 Thrusters, 115/75 lbs
15/10 Row Calories OR 200m run
6 Ring Muscle-ups
12 Thrusters, 115/75 lbs
15/10 Row Calories OR 200m run
Rest 3 mins between each interval.
Metcon Scaled
Metcon (3 Rounds for reps)
3 intervals, each interval for time, of:
6 Low Ring Muscle-ups
12 Thrusters, 75/55 lbs
15/10 Row Calories OR 200m run
6 Low Ring Muscle-ups
12 Thrusters, 75/55 lbs
15/10 Row Calories OR 200m run
No Equipment Workout
Metcon (6 Rounds for reps)
6 intervals, each interval for time, of:
15 Air Squats
Sprint, 200 m
15 Air Squats
Sprint, 200 m
Rest 2 mins between each interval
Cool Down
Metcon
400m walk, then stretch.
Wall Leg Stretch
Hold 1-2 mins per side.
Front Rack Stretch (pvc)
1 min per side.
1:35 or less per interval.
More Likely time:
2:20 or less per interval.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.