Saturday, September 25th 2021
Warm-up
A. General
2 Rounds
60 seconds Row/Bike/Run/Ski @Easy
3 Inch worms
2 Rounds
60 seconds Row/Bike/Run/Ski @Easy
3 Inch worms
B. Mobility
PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
*If any knee pain have the athlete elevate the leg, with the shin on a box
C. Specific
2-3 sets
20 sec Max in and out plate hops
5 Scap pulls + 3 Beat swings
10 Alternating Cossack squats
Metcon
Metcon (Time)
For time
100-80-60-40-20
Double-unders
50-40-30-20-10
TTB
Wall balls @20/14 lbs
100-80-60-40-20
Double-unders
50-40-30-20-10
TTB
Wall balls @20/14 lbs
Extra Accessory
Metcon (Weight)
3 sets
5 DB Bench Press @mod-heavy
20 Band pull aparts
5 DB Bench Press @mod-heavy
20 Band pull aparts
Score: Time
TC: 22mins
Scaling options
Beginner
For time
100-80-60-40-20
Single unders*
50-40-30-20-10
V-ups
Wall balls @light
*Attempt a double under every 10 reps
Intermediate
For time
50-40-30-20-10
Double unders
TTB x (0.5 reps) or Toes to eye level
Wall balls @20/14 lbs x (0.5 reps)
COMP
Awful Annie
For Time
50 Double-Unders
50 GHD Sit-Ups
5 Cleans (275/185 lb)
40 Double-Unders
40 GHD Sit-Ups
4 Cleans (275/185 lb)
30 Double-Unders
30 GHD Sit-Ups
3 Cleans (275/185 lb)
20 Double-Unders
20 GHD Sit-Ups
2 Cleans (275/185 lb)
10 Double-Unders
10 GHD Sit-Ups
1 Clean (275/185 lb)