Wednesday, May 4th 2022
Warm-up
A. General
2 sets
60sec Bike or Row @ nose breathing
60 seconds 90/90 Hip Switch
2 sets
60sec Bike or Row @ nose breathing
60 seconds 90/90 Hip Switch
30sec Air squats with pause at the bottom
B. Mobility
Banded hip flexor stretch
45sec/side
C Activation
2 sets
-5 Tempo Front Squats @4.2.X.1
-5/5 Reverse Back rack Lunges with 3 hold at the bottom*
-5/5 Cossack squats
*knee hovers 1" above the floor
Weightlifting
Paused Front Squat (1 RM, Pause 2 seconds @bottom)
Metcon
Metcon (Time)
For Time
3-6-9-12-15-18-21
Front Squats 135/95 lbs
TTB
200m Run
3-6-9-12-15-18-21
Front Squats 135/95 lbs
TTB
200m Run
KG: 60/45 KG
TC: 15 min
Score: Time
TC: 15 min
Score: Time
Scaling options
Beginner
3-6-9-12-15-18-21
Front Squats @ Light
Hanging Knee Raise
100m Run
Intermediate
3-6-9-12-15-18-21
Front Squats @ 115/75 lbs
Toes to eye level
200m Run
Perform
As written
Extra Accessory
Metcon (Weight)
Half kneeling landmine twist
3 x 8/8
3 x 8/8
Score: Weight
Scaling options
Beginner
Build to a heavy 3 reps
Intermediate & Perform
As written