Tuesday, June 21st 2022
Warm-up
A. General
2 rounds
30 seconds Bike/Row/Ski
20 seconds Burpees
2 rounds
30 seconds Bike/Row/Ski
20 seconds Burpees
B. Mobility
Y arm raise on box/chair
10 alternating repetitions
Hold each rep for 3 seconds
C. Specific
2 sets
3 1 & 1/2 strict press
8 Ballistic banded press*
5/5 consecutive single leg broad jump hops
*Fast down and up
Weightlifting
Shoulder Press (3×8 @50%)
Metcon
Metcon (Time)
5 rounds for time
20 KB swings 24/16 KG
400m Run / 800m Bike
20 KB swings 24/16 KG
400m Run / 800m Bike
TC: 20 min
Score: Time
Score: Time
Scaling Options
Beginner
20 RKBS swings @16/12 KG
200m Run / 400m Bike
Intermediate
10-15 KB swings @24/16 KG
400m Run / 800m Bike
Perform
As Written
Extra Accessory
Metcon (Weight)
EMOM 9minutes
8 Double DB Pullover
30-45 sec Hollow body hold
15 Banded Skull Crushers*
*Hold every rep for 2 seconds at peak contraction
8 Double DB Pullover
30-45 sec Hollow body hold
15 Banded Skull Crushers*
*Hold every rep for 2 seconds at peak contraction
Goal: Upper press strength
8 Strict press @50%
10 Box jumps 36/30"
Rest 2mins
TC: 10 min
Score: Weight
Scaling Options
Beginner
8 strict press @Light
10 Box Jumps*
*High but achievable
Intermediate
8 strict press @50%
6 Box jumps at 30/24"
Perform
As Written