200713
Warm-up
Warm-up
2 rounds, not for time of:
30-45 secs of jumping jacks
1x Burgener warm-up with empty barbell, 45/35 lbs (see below)
10-15 push-ups
30-45 secs of jumping jacks
1x Burgener warm-up with empty barbell, 45/35 lbs (see below)
10-15 push-ups
The Burgener warm-up consists of the following:
3-5 reps of down & up
3-5 reps of dip, shrug, elbows high & outside
3-5 reps of muscle snatch
3-5 reps of snatch land
3-5 reps of snatch drop
3-5 reps of hang power snatch
Metcon Rx
Metcon (Time)
100 Double Unders
50 Pull-ups
100 Double Unders
35 Pull-ups
100 Double Unders
20 Pull-ups
50 Pull-ups
100 Double Unders
35 Pull-ups
100 Double Unders
20 Pull-ups
Metcon Scaled
Metcon (Time)
100 Single Unders
50 Jumping Pull-ups
100 Single Unders
35 Jumping Pull-ups
100 Single Unders
20 Jumping Pull-ups
50 Jumping Pull-ups
100 Single Unders
35 Jumping Pull-ups
100 Single Unders
20 Jumping Pull-ups
No Equipment Workout
Metcon (Time)
100 Jumping Jacks
Plank Hold, 1 min
100 Jumping Jacks
R Side Plank Hold, 1 min
100 Jumping Jacks
L Side Plank Hold, 1 min
Plank Hold, 1 min
100 Jumping Jacks
R Side Plank Hold, 1 min
100 Jumping Jacks
L Side Plank Hold, 1 min
Cool Down
Warm-up
Cool down 400m walk
Chest & Pec Stretch (hands behind)
Hold 1-2 mins.
Calves & Foam Rolling
Super Fitness Robot time:
8:00 or less.
More Likely time:
12:00 or less.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.