Friday, December 17th 2021
Warm-up
A. General
3 rounds
30 sec Row or Bike @Hard
10 Wall balls
5 box jumps + step down @moderate height
3 rounds
30 sec Row or Bike @Hard
10 Wall balls
5 box jumps + step down @moderate height
B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
C. Specific
5 Back squats
5 Btn press
5 Elbow rotations
5 Btn thrusters
5 Thrusters
Then
2 sets @increasing intensity
5 Thrusters
5 Bar facing burpees
Metcon
“Chaos” (AMRAP – Rounds and Reps)
AMRAP 7minutes
10 Thrusters @ 95/65 LBS
10 Bar facing Burpees
10 Thrusters @ 95/65 LBS
10 Bar facing Burpees
43/30 KG
Accessory
Metcon (Weight)
3 sets
20 Tall kneeling alternating DB Press ( Neutral grip)
10 Inchworms
Rest 90 seconds between sets
20 Tall kneeling alternating DB Press ( Neutral grip)
10 Inchworms
Rest 90 seconds between sets
Score: For quality
TC: 12mins
TC: 12mins
Scaling options
Beginner: reduce reps as needed
Intermediate, COMP
As Written
Extra Accessory
Metcon
3 sets
12 Lateral raises
12 Face pulls, band attached @ ankles
12 Lateral raises
12 Face pulls, band attached @ ankles
Goal: Upper pull accessory
Score: Rounds + reps
Scaling options
Beginner
Amrap 7
8-10 thrusters or DB thrusters @light
6-10 Burpees
Intermediate
Amrap 7
10 thrusters @ 75/55 lbs
10 Bar facing Burpees
COMP
As written