Friday, November 26th 2021
Warm-up
A. General
3 rounds
1 min Row or Bike
30 seconds
round 1: Inch worms
round 2: Prayer stretch with foam roller
round 3: Reverse plank + march
3 rounds
1 min Row or Bike
30 seconds
round 1: Inch worms
round 2: Prayer stretch with foam roller
round 3: Reverse plank + march
B. Specific
3 paused push press
3 Tall jerks*
3 jerks
*
(land in whatever receiving position you will use for the weightlifting section)
Weightlifting
Push Jerk (1 RM)
Metcon
“The Captain” (AMRAP – Rounds and Reps)
4 x AMRAP 3mins
10 Thrusters 95/65lbs
10 Bar facing burpees
10 Thrusters 95/65lbs
10 Bar facing burpees
Rest 2mins between amraps
Continue where you left off
KG:40/30
Score: Total rounds + reps
TC: 20mins
KG:40/30
Score: Total rounds + reps
TC: 20mins
Scaling options
Beginner
4 x Amrap 3mins
10 Thrusters @light
6-10 Bar facing burpees
Intermediate
4 x Amrap 3mins
10 Thrusters @75/55 lbs
10 Bar facing burpees
COMP
As written
Extra Accessory
Metcon
3 sets
12 Alternating Renegade Rows
8 Ring Face pulls
12 Alternating Renegade Rows
8 Ring Face pulls
Every 90 sec x 5
3 Jerk @push press weight
Score: Heaviest push press
TC: 15mins
Scaling options
Beginner
Push press
1 RM
Then
Every 90 sec x 5
3 Push press 65-70% push press weight
Intermediate
As written
COMP
Push press
1 RM
Then
5 x 3 Jerk @push press weight