Saturday, September 3rd 2022
Warm-up
A. General
1 min Row or Bike
30s Quadruped Thoracic rotation / side:
5/5 Dead bug
(Hold every rep for 3 seconds)
1 min Row or Bike
30s Quadruped Thoracic rotation / side:
5/5 Dead bug
(Hold every rep for 3 seconds)
B. Activation
3 sets
3 Banded Sots press + 7 Banded OH Squats
5 Plank scap protractions + 5 Push ups
C. Specific
6-3 reps of:
OH Squat
Renegade row
50ft butt kicks + 50m Run
Metcon
Metcon (Time)
21-15-9-6-3
Overhead Squat 95/65 lbs
Renegade rows 2x 50/35lbs
400m Run after each set
Overhead Squat 95/65 lbs
Renegade rows 2x 50/35lbs
400m Run after each set
Metcon (Time)
Team version
5 rounds
15 Overhead squat 95/65lbs
Partner hangs on pull up bar
15 Renegade Rows
Partner hold barbell in hang
Relay 800m Run (400 + 400)
Partner switches after each movement
Extra Accessory
Metcon (Checkmark)
3 sets
12/12 Bulgarian Split squats
50’ Sled push @ running
12/12 Bulgarian Split squats
50’ Sled push @ running
If you don’t have a sled you can swap with airbike calories (about 12)
TC: 28 min
Team TC: 35 mins
Score: Time
Scaling Options
Beginner
21-15-9-6-3
Overhead Squat @ 45/35 lbs
Renegade Rows, no push up @ 25/15lbs
200m run after each set
Intermediate
21-15-9-6-3
Overhead Squat @ 75/55 lbs
Renegade Rows @ 35/25lbs
400m run after each set
Perform
For Time
21 OH Squats @ 95/65 lbs
50 ft Sled Pull
15 OH Squats @ 95/65 lbs
50 ft Sled Pull
9 OH Squats @ 95/65 lbs
50 ft Sled Pull
6 OH Squats @ 95/65 lbs
50 ft Sled Pull