Wednesday, May 25th 2022
Warm-up
A. General
Row 150m
25′ samson stretch lunges
Row 200m
10 Beat Swings
10 Muscle snatches
Row 150m
25′ samson stretch lunges
Row 200m
10 Beat Swings
10 Muscle snatches
B. Mobility
Elevated Banded ankle rocks
10/side @5second hold in compression
C. Specific
3 sets
4 Back squat: ramp up
4-8 Shrimp squat or bulgarian split squat
Weightlifting
Back Squat (4 x 6 @60-70%)
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
@7:00
KG: 60/40
Score: Time for both workouts
TC: 20 mins
Scaling options
Beginner
Isabel @light
"Helen"
3 rounds
200m Run
21 Russian KB Swings @mod
12 Jumping pull-ups
Intermediate
Isabel @115/75
Helen @ Rx’d
Perform
Isabel
Rest 10 minutes
Helen
Extra Accessory
Metcon
Single leg pallof press
3 x 12/12
3 x 12/12
Min 1: 6 reps @ 60-70%
Min 2: Max rep curtsy lunge
Min 3: Rest
TC: 12 min
Score: Weight on Back Squat