201022
Warm-up
Warm-up
2 rounds not for time of:
50 double unders
200 m run
1x Burgener warm-up, empty bar
50 double unders
200 m run
1x Burgener warm-up, empty bar
The Burgener warm-up
3-5 reps of dip, drive
3-5 reps of dip, drive, shrug
3-5 reps of muscle snatch
3-5 reps of overhead squat
3-5 reps of hang squat snatch
3-5 reps of full snatch
3-5 reps of dip, drive, shrug
3-5 reps of muscle snatch
3-5 reps of overhead squat
3-5 reps of hang squat snatch
3-5 reps of full snatch
Metcon Rx
Metcon (Time)
7 rounds for time of:
40 double unders
20 sit-ups
15 Single Arm Dumbbell Power Snatches, 50/35 lbs
40 double unders
20 sit-ups
15 Single Arm Dumbbell Power Snatches, 50/35 lbs
Metcon Scaled
Metcon
7 rounds for time of:
40 single unders
12 sit-ups
10 Single Arm Dumbbell Power Snatches, 35/25 lbs
40 single unders
12 sit-ups
10 Single Arm Dumbbell Power Snatches, 35/25 lbs
No Equipment Workout
Metcon
7 rounds for time of:
Shuttle Run, 200 m (4x 50 m)
10 Glute Bridges
7 Tuck Jumps
Shuttle Run, 200 m (4x 50 m)
10 Glute Bridges
7 Tuck Jumps
Optional Accessory Work
Turkish Get Up ( For quality: Turkish Get-up Practice, pick load, )
Spend 5-10 mins practicing.
Cool Down
Warm-up
Hamstring Stretch
Hold 1-2 mins per side.
Hold 1-2 mins per side.
Lacrosse Ball Trap Stretch
1-2 mins per side.
Super Fitness Robot time:
21:00 or less.
More Likely time:
30:00 or less.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.