Tuesday, September 20th 2022
Warm-up
A. General
90 seconds Machine
5/5 Deadbug
10 Cossack squats
90 seconds Machine
5/5 Deadbug
10 Cossack squats
B. Mobility
Goblet squat hold + shift
3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set
C. Specific
2 sets @ empty barbell
5 tempo squats (tempo 4 second descent)
10 Quarter squat jumps
Weightlifting
Back Squat (5 x 7 @78% + 4 sec eccentric)
Metcon
Metcon (Time)
3 rounds for time
30 Ab Mat Sit-Ups
30 Cal Machine (400m run)
100′ DB Front rack walking lunges 2×50/35 lbs
30 Ab Mat Sit-Ups
30 Cal Machine (400m run)
100′ DB Front rack walking lunges 2×50/35 lbs
KG: 22.5/15 KG
TC: 16 min
Score: Time
TC: 16 min
Score: Time
Scaling Options
Beginner
20 Sit Ups
15 Cal Machine (200m run)
50′ DB Front Rack Walking Lunge @ 1xModerate
Intermediate
30 Ab Mat Sit Ups
20 Cal Machine (200-400m run)
100′ DB Front Rack Walking Lunge @ 2×35/25lbs
Perform
4 rounds
30 GHD Sit-Ups
30 Cal Machine
100′ DB front rack walking Lunges @2×50/35 lbs
Extra Accessory
Metcon (Checkmark)
Hollow body rocks
3 x 60 seconds
3 x 60 seconds
Rest as little as possible between sets
Score: Weight
Scaling Options
Beginner
5×7 @ weight across controlled eccentric
Intermediate & Perform
As Written