200728
Warm-up
Warm-up
2 rounds, not for time of:
200m run
10 good mornings
1x Burgener warm-up, empty barbell
5 thrusters, empty barbell
5-7 low ring muscle-ups (lots of leg, this is a warm-up)
200m run
10 good mornings
1x Burgener warm-up, empty barbell
5 thrusters, empty barbell
5-7 low ring muscle-ups (lots of leg, this is a warm-up)
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)
4 rounds for time of:
10 Clean & Jerks, 115/75 lbs
5 Ring Muscle-ups
10 Clean & Jerks, 115/75 lbs
5 Ring Muscle-ups
Metcon Scaled
Metcon (Time)
4 rounds for time of:
10 Clean & Jerks, 75/55 lbs
7 Chest-to-bar Pull-ups
10 Clean & Jerks, 75/55 lbs
7 Chest-to-bar Pull-ups
No Equipment Workout
Metcon (Time)
4 rounds for time of:
10 Inchworms
10 Broad Jumps
Plank Hold, 45 secs
Wall Handstand Hold, 20 secs
10 Inchworms
10 Broad Jumps
Plank Hold, 45 secs
Wall Handstand Hold, 20 secs
Cool Down
Warm-up
400m walk
Straddle Stretch
Hold 1-2 mins.
Chest & Pec Stretch (hands behind)
Hold 1-2 mins.
Optional Accessory Work
Metcon
Low Ring Muscle-ups 1×15
Use as little legs as possible.
6:00 or less.
More Likely time:
10:00 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.