Skill - Metcon

Wednesday, January 26, 2022

CFG - Lucas

1200 - 12 of us

Crossover Symmetry

Warm Up

row

scap push up

toy soldier

reverse snow angel

glute bridges

dead bug

Weightlifting

Every 2 minutes, for 18 minutes (3 sets of each):

Dumbbell Death March (20 reps)

Tempo Push-Ups (12-20 reps @ 1111)

Supinated-Grip Pull-Ups (6-8 reps @ 21X0)

(add weight to the pull-ups if you can do so and still hold the tempo and rep range)

I did the march with 25# DB and that felt good.  I got 14 push-ups each round with good tempo.  Pull-ups were done pronated and with poor tempo.  6 unbroken then 5/1 and 4/1/1

Metcon

Metcon (2 Rounds for time)

Two sets for times of:

Row 750/600 Meters

20 Toes to Bar

40 Alternating Reverse Lunges with Kettlebell Farmer’s Carry (24/16 kgs)

Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

I scaled to 600 m row in just under 3 minutes.  20 Hanging Knee Raise (12/8) and 40 unweighted alt reverse lunge unbroken.

Round 1 - 5:48 (rest to 11:36)

Round 2 - 5:57 (finished at 17:33)

Finished with foam roll on hamstrings.