Friday, September 3, 2021

Accessory - Metcon

Friday, September 3, 2021

CFG - Lucas

0730 - 7 of us including Jason and Joe

Warm Up

6 minute AMRAP
5 burpees
10 curtsey squat
10 prone scap retractions
6 single leg knee to floor squat
10 plank push-ups

I got through two rounds and will be incorporating single leg knee to floor squats into more of my warm-ups.


Three sets of:
Bulgarian Split Squat (8 reps each leg @ 3111)
Rest 60 Seconds
Single-Arm Dumbbell Row (8 reps each arm @ 2111)
Rest 60 Seconds

This tempo was brutal.  I grabbed 20# dumbbells, but would have struggled even unweighted.  I was a little fast on the Bulgarian Split Squats, but did OK on the rows.  

Talked about potential groin issues with keeping knee planted on bench during rows.


Three rounds for time of:
400 Meter Run
21 Box Jumps
12 Pull-Ups

This was a lot tougher than it looked.  I did 400m runs, 21 BJ to 20", for the pull-ups the target was 2 sets.  Instead of doing banded or jumping, I did 5 pull-ups (3/2) and 7 ring rows each round.

Round 1:  5:47
Round 2:  6:03 (11:50)
Round 3:  6:00 (17:50)


"5 minute abs" - I followed the same movements, but worked for 20 of 30 seconds each effort.

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