Wednesday, September 21st 2022
Warm-up
A. General
1 min row or bike @easy
3 Inchworms
45 sec row or bike @mod
10 alternating Y arm raises
30 sec row or bike @hard
1 min row or bike @easy
3 Inchworms
45 sec row or bike @mod
10 alternating Y arm raises
30 sec row or bike @hard
B. Activation
2 sets
5-7 Elevated hollow to arch drill
5-7 Banded lat pull downs
C. Specific (before metcon)
2 sets
30 second row
10 Alternating banded moon bounds
10 forward leaning bunny hops
5 Box jumps
Gymnastics
Metcon (8 Rounds for reps)
Strict pull ups
8 x
30 seconds Max reps
30 seconds rest
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 minutes
21/18 Cal Row
12 Box Jumps 30/24"
21/18 Cal Row
12 Box Jumps 30/24"
TC: 15 min
Score: Rounds and Reps
Score: Rounds and Reps
Scaling Options
Beginner
15/12 Cal Row
12 Box Jumps @moderate
Intermediate
18/15 Cal Row
12 Box Jumps @24/20"
Perform
As written
Extra Accessory
Metcon (Checkmark)
Hip extension hold
3 x 20
Hold 5 seconds every 5 reps
Rest 60-90 seconds between sets
3 x 20
Hold 5 seconds every 5 reps
Rest 60-90 seconds between sets
Score: Reps
Scaling Options
Beginner
Banded Lat Pull Down
Intermediate
Assisted Strict Pull Ups
Perform:
Progression 3
4 sets
Bar MU X%
Rest as little as possible between unbroken sets.
10% from last week