Tuesday, May 31st 2022
Warm-up
A. General
3 rounds
10/8 cal Row @increasing intensity
10 Hollow rocks
5/5 Hanging scapular C.A.R’s
3 rounds
10/8 cal Row @increasing intensity
10 Hollow rocks
5/5 Hanging scapular C.A.R’s
B. Activation
3 sets @ascending
3 x 1 & 1/2 Strict press @light, mod, mod-heavy
10 Banded W-Y
C. Metcon prep
5 Dual DB Deadlifts
5 DB Hang cleans
5 Weighted sit-ups*
5 Cal Row/Bike @ sprint
Have athletes do a couple sets here to feel out the weight.
Weightlifting
Shoulder Press (3 rep max)
Metcon
Metcon (Time)
6 rounds for time
10 DB Hang clean 2×50/35lbs
15 Weighted abmat situps 1×50/35lbs
20/16 Cal Row/Bike (or 400m run)
10 DB Hang clean 2×50/35lbs
15 Weighted abmat situps 1×50/35lbs
20/16 Cal Row/Bike (or 400m run)
KG: 22.5/15KG
TC: 18 min
Score: Time
TC: 18 min
Score: Time
Extra Accessory
Metcon
Prone angels
5 x 12 reps
5 x 12 reps
*Use 5/2.5 lbs in each hand for extra load
5 x 3 @ across @ 6/10RPE
Focus on the Lat and OH stretching, using the press as a reference
Scaling options
Beginner, Intermediate, Perform
As Written