Thursday, September 9th, 2021
Warm-up
Warm-up
A. General
30 sec Row or Bike
30sec Strict Knees to elbows
30 sec Row or Bike
30sec Plate hops
30 sec Row or Bike
30sec Strict Knees to elbows
30 sec Row or Bike
30sec Plate hops
B. Mobility
World greatest stretch
2 sets of 10-15 rep/side
C. Specific
3 sets
20sec max double unders
6 Slam balls or Pike ups (feet on rower)
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Double-unders
Sit-ups
Accessory
Metcon (Weight)
3 sets for quality
8/8 Tall kneeling filly press
20 Banded Skull crushers
15 Banded standing angels
Rest 60 seconds
8/8 Tall kneeling filly press
20 Banded Skull crushers
15 Banded standing angels
Rest 60 seconds
Score: Quality
TC: 20mins
TC: 20mins
Scaling options
N/A
TC: 15mins
Scaling options
Beginner
50-40-30-20-10 reps
Single unders
25-20-15-10-5 reps
Sit-ups
Intermediate
25-20-15-10-5 reps
Double unders
50-40-30-20-10 reps
Sit-ups