210122
Warm-up
CrossFit Warm-up
3 rounds not for time of:
30 sec sampson stretch (each leg)
10 air squats
10 sit-ups
10 glute bridges
10 push-ups
10 pull-ups/ring rows
30 sec sampson stretch (each leg)
10 air squats
10 sit-ups
10 glute bridges
10 push-ups
10 pull-ups/ring rows
Metcon Rx
Metcon (4 Rounds for reps)
4 intervals, each interval for time, of:
8 Strict Pull-ups
8 Kipping Pull-ups
Front Rack Lunge, 135/95 lbs, 14 steps
15 Toes-to-bars
18/12 Row Calories*
8 Strict Pull-ups
8 Kipping Pull-ups
Front Rack Lunge, 135/95 lbs, 14 steps
15 Toes-to-bars
18/12 Row Calories*
Rest 3 mins between each interval.
Metcon Scaled
Metcon
4 intervals, each interval for time, of:
8 Ring Rows
8 Ring Rows
Front Rack Lunge, 95/65 lbs, 15 m
15 Hanging Knee Raises
18/12 Bike Calories
8 Ring Rows
8 Ring Rows
Front Rack Lunge, 95/65 lbs, 15 m
15 Hanging Knee Raises
18/12 Bike Calories
Rest 3 mins between each interval.
Ring Rows- first 8 at a very tough angle, second 8 at a moderate angle
Hanging Knee Raises or Sit-ups
Hanging Knee Raises or Sit-ups
No Equipment Workout
Metcon
4 intervals, each interval for time, of:
15 Tuck Jumps
Walking Lunge, 30 m
15 V-ups
Sprint, 400 m
15 Tuck Jumps
Walking Lunge, 30 m
15 V-ups
Sprint, 400 m
Rest 3 mins between each interval.
Optional Accessory Work
Bent Over Row (12-12-12-12)
Use the heaviest weight you can for each set.
Rest as needed between sets.
Rest as needed between sets.
Cool Down
Warm-up
Cobra Stretch (abs)
1-2 mins.
1-2 mins.
Kneeling Lay Back
Hold 1-2 mins.
Super Fitness Robot time:
2:45 or less per interval.
More Likely time:
4:00 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.