Thursday, January 20th 2022
Warm-up
A. General
2 rounds
Row 150m / 400m Bike
30 sec Box elevated Front rack stretch
2 rounds
Row 150m / 400m Bike
30 sec Box elevated Front rack stretch
B. Mobility
Couch stretch
30 sec/side
C.. Activation
25′ Banded Monster Walk
6/6 Front rack bulgarian split squats
12 Pause glute bridge
Strength
Front Squat (2RM)
Metcon
Metcon (Time)
For time
75 Sit-ups
150 Back squats 45/35 lbs
75 Sit-ups
75 Sit-ups
150 Back squats 45/35 lbs
75 Sit-ups
KG: 10/8
Score: Time
TC: 17mins
Score: Time
TC: 17mins
Scaling options
Beginner
40 Sit-ups
75 Back squats 45/35 lbs
40 Sit-ups
Intermediate
75 Sit Ups
100 Back squats 45/35 lbs
75 Sit-ups
Extra Accessory
Metcon
Pike pulls with feet on rower
3 x 4-6 reps
3 x 4-6 reps
Goal: Gymnastics compression to increase ability in positions
TC: 15 mins
Scaling options
Beginner
Build to Heavy Double
Intermediate
As Written