Thursday, June 16th 2022
Warm-up
General
Jog 400m
2 rnds
– 25’ Soldiers walk
– 25’ Side lunges
– 50’ out and back side shuffle
Jog 400m
2 rnds
– 25’ Soldiers walk
– 25’ Side lunges
– 50’ out and back side shuffle
B. Specific (Part A)
Ladder drills
– Hop Scotch
– Scissor drill
– One leg forward hop out
– One leg forward hop back
– Icky Shuffle
C. Specific (Part B)
1. Tempo muscle clean
Tempo + pause power clean (pause above the knees)
Tempo power clean
Clean ramp up
2. Prepare metcon
2 rnds
1 power clean
2-5 box jumps
Weightlifting
Metcon (Weight)
Strict press
7 x 4 ascending
7 x 4 ascending
Metcon
Metcon (Time)
10 rounds for time
3 Power cleans @78%
10 Box jumps 24/20"
200m Run/ Bike 400m
3 Power cleans @78%
10 Box jumps 24/20"
200m Run/ Bike 400m
TC: 25 min
Score: Time
Score: Time
Scaling Options
Beginner
10 rounds
3 Power cleans @ Singles
10 Box Jumps, no rebound
100m run/ Bike 200m
Intermediate
Reduce rounds if needed
Perform
N/A
Extra Accessory
Metcon
Strict TTB
3 x 10-15
3 x 10-15
Core strength
Modification with low bar + Wall Ball in the low back:
Modification with low bar + Wall Ball in the low back:
Score: Weight