Thursday, September 1st 2022
Warm-up
A. General
3 sets
20 sec Machine sprint
25/25’ Overhead KB Carry
3 sets
20 sec Machine sprint
25/25’ Overhead KB Carry
B. Mobility
Prayer stretch with foam roller
2 x 7-10 PNF breaths:
Contract on the inhale, relax + lengthen on the exhale
C. Specific
Take 5 or so minutes for the HS walk to practice progression written below and another 5 or so for the Pistol
Gymnastics
Metcon (Distance)
Class Practice 10 minutes
HS walk:
– Shoulder tap, feet against wall or box
– Freestanding Handstand
– Spotted HS walk
Pistol:
– Pistol to low box
– Assisted with Band
– Heel elevated
2. Test:
1. Max distance unbroken HS walk
2. Max rep pistols in 2 minutes
Metcon (AMRAP – Reps)
Max Pistols reps in 2minutes
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Clean, 135# / 95#
Ring Dips
Extra Accessory
Metcon (Checkmark)
Hollow body hold
5 x 30-60 second
5 x 30-60 second
TC: 12 min
Score: Time
Scaling Options
Beginner
Cleans@ RPe 6/10
Bench Dips
Intermediate
Cleans @ 115/75
Feet Assisted Ring Dips
Perform
N/A