200904
Warm-up
Warm-up
3 rounds not for time:
400m run
7 glute bridges
7 ring rows or pull-ups
7 shoulder press, empty barbell
— then —
1x Burgener warm-up with empty barbell
400m run
7 glute bridges
7 ring rows or pull-ups
7 shoulder press, empty barbell
— then —
1x Burgener warm-up with empty barbell
The Burgener warm-up consists of the following:
3-5 reps of down & up
3-5 reps of dip, shrug, elbows high & outside
3-5 reps of muscle snatch
3-5 reps of snatch land
3-5 reps of snatch drop
3-5 reps of hang power snatch
Metcon Rx
Metcon (Time)
For time:
21 Push Press, 95/65 lbs
21 Pull-ups
300m run
15 Push Press, 95/65 lbs
15 Pull-ups
200m run
9 Push Press, 95/65 lbs
9 Pull-ups
100m run
21 Push Press, 95/65 lbs
21 Pull-ups
300m run
15 Push Press, 95/65 lbs
15 Pull-ups
200m run
9 Push Press, 95/65 lbs
9 Pull-ups
100m run
Metcon Scaled
Metcon
For time:
21 Push Press, 65/45 lbs
21 Ring Rows
300m run
15 Push Press, 65/45 lbs
15 Ring Rows
200m run
9 Push Press, 65/45 lbs
9 Ring Rows
100m run
21 Push Press, 65/45 lbs
21 Ring Rows
300m run
15 Push Press, 65/45 lbs
15 Ring Rows
200m run
9 Push Press, 65/45 lbs
9 Ring Rows
100m run
No Equipment Workout
Metcon
3 rounds for time of:
15 Handstand Push-ups
Shuttle Run, 400 m (4x 100 m)
15 Handstand Push-ups
Shuttle Run, 400 m (4x 100 m)
15 Handstand Push-ups or 30 Push-ups
Cool Down
Warm-up
400m walk, then stretch.
Lacrosse Ball Trap Stretch
1-2 mins per side.
Wall Shoulder Stretch
Hold 1-2 mins.
Glute Stretch
Hold 1-2 mins per side.
7:00 or less.
More Likely time:
11:00.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.