Cerulean
Accessory
Metcon (Weight)
Pre-Workout:
Build up to a heavy power snatch + overhead squat
Build up to a heavy power snatch + overhead squat
Workout
Cerulean (AMRAP – Reps)
– RX –
Every 3:00 x 5 Rounds:
AMRAP 2:
15 Overhead Squats (135/95#)
Max Unbroken Chest-to-Bar Pull-ups
– Rest 1:00
Every 3:00 x 5 Rounds:
AMRAP 2:
15 Overhead Squats (135/95#)
Max Unbroken Chest-to-Bar Pull-ups
– Rest 1:00
– LEVEL 2 –
Every 3:00 x 5 Rounds:
AMRAP 2:
15 Overhead Squats (95/65#)
Max Chest-to-Bar Pull-ups
– Rest 1:00
– LEVEL 1 –
Every 3:00 x 5 Rounds:
AMRAP 2:
15 Overhead Squats (45/35#)
Max Jumping Pull-ups
– Rest 1:00
Stretching
Metcon
3 Sets:
:30 Foam Roll Lower Back
:30 Seated Torso Twist / Side
:30 Foam Roll Lower Back
:30 Seated Torso Twist / Side
Extra Work
Push Press (Every 2:30 x 7 Sets: 5 Push Press)
– No rebounding, pause in the rack position between each rep.
Metcon
– STRENGTH 2 –
5 Sets:
:20 Handstand Hold
10 Handstand Push-ups
:20 Handstand Hold
5 Sets:
:20 Handstand Hold
10 Handstand Push-ups
:20 Handstand Hold
Metcon (Distance)
– ENGINE 1 –
EMOM 30:
Minute 1 | Bike, Ski, or Row
Minute 2 | 5 Pull-ups + 10 Push-ups + 15 Air Squats
EMOM 30:
Minute 1 | Bike, Ski, or Row
Minute 2 | 5 Pull-ups + 10 Push-ups + 15 Air Squats
Metcon (AMRAP – Reps)
– SKILL 1 –
3 Sets:
10 Alternating Single-Leg Squats
– Rest :30
1:00 Strict Chest-to-Bar Pull-ups
3 Sets:
10 Alternating Single-Leg Squats
– Rest :30
1:00 Strict Chest-to-Bar Pull-ups