Sunday, May 29th 2022
Warm-up
A. General
30 Cal Row
-Gradually building pace from easy to hard
30 Cal Row
-Gradually building pace from easy to hard
B. Mobility
Soft tissue mobilization
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
Lats or pecs
C. Specific
2 sets
-100m legs only row
-10 tuck jumps to broad jumps*
-10 alternating bird dogs
*
Metcon
Metcon (5 Rounds for reps)
5 rounds
5 mins max Cal Row
3 mins max Double-unders
1 min max DB Snatch 1×50/35 lbs
1 min Rest
5 mins max Cal Row
3 mins max Double-unders
1 min max DB Snatch 1×50/35 lbs
1 min Rest
Extra Accessory
Metcon
4 sets
6 Glute ham raises
12 Banded Y pulls
6 Glute ham raises
12 Banded Y pulls
TC: 49 min
Score: Reps
Scaling Options
Beginner
5 rounds
5mins max cal row
3mins max double unders
1min max Hang power snatch @light
1 min Rest
Intermediate
As written