200731
Warm-up
Warm-up
2 rounds, not for time:
200m run
4 good mornings
1x Burgener warm-up, empty barbell
4 good mornings
10 sit-ups or v-ups
5-7 ring rows or pull-ups
200m run
4 good mornings
1x Burgener warm-up, empty barbell
4 good mornings
10 sit-ups or v-ups
5-7 ring rows or pull-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)
3 rounds for time of:
15 Knees-to-elbows
20 Dumbbell Power Snatches, 50/35 lbs
15 Knees-to-elbows
20 Dumbbell Power Snatches, 50/35 lbs
Metcon Scaled
Metcon (Time)
3 rounds for time of:
15 V-ups
20 Dumbbell Power Snatches, 35/25 lbs
15 V-ups
20 Dumbbell Power Snatches, 35/25 lbs
For time (or not).
V-ups or AbMat Sit-ups
Or use a barbell, 45/35 lbs.
No Equipment Workout
Metcon (Time)
3 rounds for time of:
25 Hollow Rocks
25 Push-ups
Broad Jump, 15 m
25 Hollow Rocks
25 Push-ups
Broad Jump, 15 m
Cool Down
Warm-up
400m walk
Hamstring Stretch
Hold 1-2 mins per side.
Lacrosse Ball Trap Stretch
1-2 mins per side.
Or use a barbell, 75/55 lbs.
Super Fitness Robot time:
6:30 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.