Tuesday, May 17th 2022
Warm-up
A. General
1 min Row @easy
10 sec Ring support hold (top of dip)
5 Pike push ups
45 sec Row @moderate
10 sec Bottom of ring dip hold @ assisted or not
5 Strict press @ empty bar
30 sec Row @hard
1 min Row @easy
10 sec Ring support hold (top of dip)
5 Pike push ups
45 sec Row @moderate
10 sec Bottom of ring dip hold @ assisted or not
5 Strict press @ empty bar
30 sec Row @hard
B. Activation
45 seconds/ side, Lat stretch on rig
2 rounds
8/8 Band lat pull down
4 x 1 & 1/2 strict press
C. Metcon Prep
Go over the finer POP’s of the three movements today
Weightlifting
Shoulder Press (5 x 5 @ 75-78%)
Metcon
Metcon (Time)
7 rounds for time
15/12 Cal Row
10 Ring dips
10 Pull-ups
15/12 Cal Row
10 Ring dips
10 Pull-ups
TC: 20 min
Score: Time
Score: Time
Scaling options
Beginner
7 rounds
12/9 Cal Row
6 Box dips
6 Assisted Pull-ups
Intermediate
15/12 Cal Row
6 Ring dips
6 Pull-ups
Perform
As written
Extra Accessory
Metcon (Weight)
3 sets
10 Weighted hollow up
20 seconds Weighted Hollow body rocks
30 seconds Weighted Hollow body hold
Rest 30-60 seconds
10 Weighted hollow up
20 seconds Weighted Hollow body rocks
30 seconds Weighted Hollow body hold
Rest 30-60 seconds
Goal: Core Endurance
Score: Weight
Scaling options
Beginner
Strict press
5 x 5 @ Moderate
Intermediate
As Written
Perform
N/A