Monday, March 14th 2022
Warm-up
A. General
2 Rounds
30 seconds Row/Bike/Run/Ski @Easy
20 Alternating 90/90 hip rotations*
15 Jumping air squats
*
2 Rounds
30 seconds Row/Bike/Run/Ski @Easy
20 Alternating 90/90 hip rotations*
15 Jumping air squats
*
B. Mobility
Elevated Banded ankle rocks
2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds
C. Specific
3 sets
4-8 Bulgarian split squat
4 Front squat: ramp up
Weightlifting
Front Squat (6 x 3 @ 80%)
Metcon
Metcon (Time)
5 rounds for time
12 CTB
24 Reverse Front Rack DB Lunges 2×50/35
12 CTB
24 Reverse Front Rack DB Lunges 2×50/35
Score: Time
KG: 22.5/15kg
TC: 15 min
KG: 22.5/15kg
TC: 15 min
Scaling options
Beginner
5 rounds
12 Ring Rows
18 DB Forward Lunges @ light
Intermediate
5 rounds
12 Assisted CTB or Mix PU with C2B
24 Reverse Front rack DB Lunges @2×35/20
COMP
15 CTB
50′ Mixed Grip walking Lunges @2×50/35
Extra Accessory
Metcon
2 x 10 Band T
2 x 10 Band W
2 x 10 Band M
2 x 10 Band W
2 x 10 Band M
Hold for 5 seconds every 5 reps for every exercise
Score: Weight
Scaling options
Beginner
6×3 @ moderate-Heavy
Intermediate
As Written
COMP
2 x 3 @70%
2 x 3 @75%
2 x 3 @80%
3 @70%