Accessory - Metcon

Thursday, October 14, 2021

CFG - Lacey

1130 ~ 8 of us

Foam Roll

Crossover Symmetry

Warm Up

2 rounds

20 jumping jacks

10 banded pass through

10 band pull apart

10 banded row

5 bootstrappers

10 glute bridge march

5 single leg knee to floor

1 min stretch

Weightlifting

Every 90 seconds, for 24 minutes (4 sets):

Single-Leg Box Squats (6 reps each leg @ 2111) - Good tempo to 20" box

Or Cossack Squats 

Prone Lying Banded Leg Curls (25 reps @ 2111) - meh, kind of half assed these

Hollow Body Hold (60 seconds) - good scale at tucked knees and hands at side, made full 60 seconds

Supinated-Grip Bent-Over Barbell Row (6-8 reps @ 2111) - 8 reps at 75#

Metcon

Metcon (AMRAP - Reps)

For max reps:

4 Minutes of Dumbbell Box Step-Ups (50/35 lb DBs - 20″ box)

Rest 60 seconds, and then…

For max calories:

4 Minutes of Rowing

I scaled to 50 lb DBs and 12" box and alternated 10 with DBs at sides and 10 with DBs at shoulders.  I got 51 reps.  After 60 seconds rest, I targeted 700+ calories/hour and got 48 calories.