210212
Warm-up
Warm-up
3 rounds, not for time of:
1 min of foam roller of lats & low back
8 shoulder pass throughs, pvc pipe
7 good mornings, empty barbell
6 steps walking lunge with barbell overhead in press width grip (if possible)
5 Front Squats, empty barbell (3 secs up, 3 secs down)
1 min of foam roller of lats & low back
8 shoulder pass throughs, pvc pipe
7 good mornings, empty barbell
6 steps walking lunge with barbell overhead in press width grip (if possible)
5 Front Squats, empty barbell (3 secs up, 3 secs down)
*Ensure you are fully warmed-up before beginning the workout.
Metcon Rx
Front Squat (1-1-1-1-1-1-1)
Use the heaviest weight you can for each set.
Rest as needed between sets.
Rest as needed between sets.
Compare to 07.29.2020.
See "How to Approach Heavy Days" for insight on warming-up, choosing the weight, rest periods, and more.
Super Fitness Robot load:
85% or higher of 1RM.
More Likely load:
70% or higher of 1RM.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.
Metcon Scaled
Back Squat (1-1-1-1-1-1-1)
Use the heaviest weight you can for each set.
Rest as needed between sets.
Rest as needed between sets.
Compare to 07.29.2020.
No Equipment Workout
Metcon
For time:
Walking Lunge, 200 m
Walking Lunge, 200 m
Compare to 07.29.2020.
Optional Accessory Work
Bear Hug Holds (Time)
pick load, 5 mins
Note the weight in the comments
3-5 mins
Use a sandbag or d-ball. You choose the load.
Cool Down
Warm-up
Foam Roller (back, lats, etc.)
Leg Wall Stretch
Hold 1-2 mins per side.