Charley Horse - Accessory

Monday, August 30, 2021

CFG - Lucas

0730 - 6 of us

Warm Up

2 minute row

then 2 rounds of

10 boot strappers

5 cat cow

10 lateral jumps

5 slow single leg glute bridge

5 mountain climber thoracic openers

then

2 min front rack mobility

3 min prep for wod

Metcon

"Charley Horse"

For time:

75/50 Calories of Rowing

25 Front Squats (175/115 lbs)

25 Burpee Box Jump-Overs (24″/20″)

I thought I prepped and scaled this well, but I still did not finish in the 14 minute cap.  Row was 6:15, Front Squat was scaled to 95# and completed 10-6-5-4 in 3:15 (9:30), but my pace on the 20" burpee box jump overs was slow and I had 20 of 25 reps at the cap.

I did this on my own 4.20.2021 and finished in 15:40 with 95# FS and 12" box

Weightlifting

Every minute, on the minute, for 15 minutes (3 sets) of:

Bent-Over Reverse Flys (10 reps @ 21X1)

Banded Bent-Over Rows (10 reps @ 2012)

Banded Biceps Curls (20 reps @ 10X0)

Split Squat Pulses (40 seconds (Left Side))

Split Squat Pulses (40 seconds (Right Side))

I called it in on the weightlifting.  I used decent form, but certainly sped up the tempo.  I used 10# for the flys and only did 30 seconds per leg on the split squat pulses.

I just made it to the gym in time and could have used 10 minutes for mobility.