Tuesday, May 3rd 2022
Warm-up
A. General
1min Easy Row
30sec rotating scorpions
1min Moderate Row
30sec Side lunges
1 min Hard Row
1min Easy Row
30sec rotating scorpions
1min Moderate Row
30sec Side lunges
1 min Hard Row
B. Specific
3 sets
8 Wide stance banded good mornings
4 Dual russian kb swings
3 Sumo deadlifts @ascending
Use this as a ramp up and a chance to individually go over POP’s with athletes
Weightlifting
Sumo Deadlift (1 Rep Max)
Metcon
Metcon (Time)
For time
400m Run
30 Ring Dips
20 Burpee box jump over 24/20"
40 Deadlift 185/135 lbs
20 Burpees box jump over 24/20"
30 Ring Dips
400m Run
400m Run
30 Ring Dips
20 Burpee box jump over 24/20"
40 Deadlift 185/135 lbs
20 Burpees box jump over 24/20"
30 Ring Dips
400m Run
KG: 85/60 KG
TC: 17 min
Score: Time
TC: 17 min
Score: Time
Scaling options
Beginner
200m Run
30 Bench Dips
15 Burpee Plate Jump @ Moderate
40 Deadlift @ Moderate
15 Burpee Plate jumps @ Moderate
30 Bench Dips
400m Run
Intermediate
400m Run
20 Toe Assisted Ring Dips
15 Burpee box jump over 24/20"
40 Deadlift @ 155/105 lbs
15 Burpees box jump over 24/20"
20 Toe Assisted Ring Dips
400m Run
Perform
As written
Extra Accessory
Metcon
Banded face pull
3 x 10
Rest 45-60 seconds between sets
Hold every rep for 1 sec at peak contraction
3 x 10
Rest 45-60 seconds between sets
Hold every rep for 1 sec at peak contraction
Score: Weight
Scaling options
Beginner
Build to a heavy 3 reps
Intermediate & Perform
As written