CFG - Lucas
1130 ~ 6 of us
Foam Roll
Crossover Symmetry
Warm Up
5 burpee box step over
10 throw down
10 seal swing
10 monkey hang
5 burpee box step over
10 arm circle
10 wrist circle
10 ring row
5 burpee box step over
10 rig l-sit flutter kick
10 box hspu
Weightlifting
Every 3 minutes, for 12 minutes (4 sets):
Bench Press (6-8 reps @ 20X1)
I really like this tempo and put up some good numbers (185# 1RM, target was 75%)
8x125 (67%)
8x130 (70%)
6x135 (73%)
6x135 (73%)
Metcon
Three sets for max reps:
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Toes to Bar
Rest 30 seconds
This was as tough as advertised. I scaled the number of BBJO and modified the gymnastics as well.
Round 1 - 6 BBJO - 2 HSPU to 3 abmat - 5 PU - 8 HKR
Round 2 - 6 BBJO - 1 HSPU to 3 abmat - 3 PU - 7 HKR
Round 3 - 5 BBJO - 1 HSPU to 3 abmat - 4 PU - 10 HKR
The intent was to keep BBJO under a minute. The reps took be 55, 60 and 50 seconds on each round respectively. There was no target for gymnastics volume so I opted to hang on the struggle bus. 41 total reps.
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