Tuesday, September 14th 2021
Warm-up
A. General
3min Easy row, nose breathing
20 Fast Back wards arm circles
10 Scap pulls
3min Easy row, nose breathing
20 Fast Back wards arm circles
10 Scap pulls
B. Mobility
Banded wrist rocks
2 sets of 10 -15reps/wrist, hold every stretch for 2-3 seconds
C. Specific (pre metcon)
2 sets @ascending, TnG
3 Clean pulls
3 Tempo Pause Power cleans*
5 cal row @hard
*Slow to the second pull, then accelerate and pause in reception.
Gymnastics
Metcon (7 Rounds for reps)
Every 90 seconds for 7 sets
100′ Farmer Carry 2×50/35lbs
8-10 TTB
100′ Farmer Carry 2×50/35lbs
8-10 TTB
Metcon
Metcon (Weight)
Every 2 mins for 20 mins
Alternate
-15-20 Cal Row
-3 Power Cleans @60% + ascending
Alternate
-15-20 Cal Row
-3 Power Cleans @60% + ascending
Scaling options
Beginner
Every 2 mins for 20 mins
Min 1:
Row 10-15 Cals
Min 2:
3 Power Cleans @moderate
Beginner
Every 2 mins for 20 mins
Min 1:
Row 10-15 Cals
Min 2:
3 Power Cleans @moderate
Intermediate
Every 2 mins for 20 mins
Min 1:
Row 12-18 Cals
Min 2:
3 Power Cleans @60-75%
COMP
Every 2 minutes for 60 minutes
Alternate between:
– 300/200m Row
– 60 Double unders + 25-75′ HS Walk
– 20 Box Jump over + 50′ Sandbag Carry on shoulders
Extra Accessory
Metcon
3 rounds
30 sec Hollow body rocks
30 sec Hip extension hold on GHD
30 sec Hollow body rocks
30 sec Hip extension hold on GHD
Score: Each set for time
TC: 9:30
Scaling options
Beginner
100′ Farmer Carry @2xlight
8-10 Sit-ups or V-ups
Intermediate
100′ Farmer Carry @2×35/25 lbs
4-8 TTB or 8-10 Toes to eye level
COMP
As written