CFG - Lucas
1130 - 7 of us
Crossover Symmetry
Warm Up
Thoracic mobility - foam roller
10 cat cow
10 inch worm
15 scap push-up
10 empty barbell hip thrust
10 banded face pull
Weightlifting
Five sets of:
Barbell Hip Thrusts (5 reps @ 20X1)
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls (15 reps @ 21X1)
Rest 60 seconds
I did not go heavy on these. I opted for 135# and felt good about the effort. I used a red band for face pulls.
Metcon
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (50/35 lbs)
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)
I worked on double unders and managed 30-21-21-30 in 30 seconds each round. I scaled the dumbbell to 20# and did OK with this movement. I finished 4 of 10 snatch on the last round. 3 + 34 Rounds and Reps.
Lagniappe
3 Rope Climbs
2-2-2-2-2 pull-ups
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