Sunday, June 12th 2022
Warm-up
A. General
200m jog/rpw
25’ Inchworm
200m jog/row
25’ Crab walk
200m jog/row
200m jog/rpw
25’ Inchworm
200m jog/row
25’ Crab walk
200m jog/row
B. Mobility
Banded front delt PNF stretch
5 x 5 sec Contract/5 sec Stretch
C Specific
2 sets
8 Band Flies
8 Banded horizontal press (like push up but standing)
8 Band rows
8 Sky touches, feet elevated
Metcon
Metcon (Time)
"Black JAck"
For Time
20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups
…continue this pattern until…
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups"
For Time
20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups
…continue this pattern until…
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups"
Extra Accessory
Metcon
3 sets
10 Banded Psoas march
20 Hip extension on GHD
Rest 60 seconds between sets
10 Banded Psoas march
20 Hip extension on GHD
Rest 60 seconds between sets
*Hold 5 seconds after 10th and 20th reps
Score: Time
Scaling Options
Beginner
20 Hand Elevated Push-Ups, 1 Lying Leg Lift
19 Hand Elevated Push-Ups, 2 Lying Leg Lift
18 Hand Elevated Push-Ups, 3 Lying Leg Lift
…continue this pattern until…
2 Hand Elevated Push-Ups, 19 Lying Leg Lift
1 Hand Elevated Push-Up, 20 Lying Leg Lift
Intermediate
As Written