Eat Real Food, Not Too Much, Mostly Plants

Strong People are harder to kill than weak people and more useful in general. - Mark Rippetoe

Wednesday, January 26, 2022

Skill - Metcon

Wednesday, January 26, 2022

CFG - Lucas

1200 - 12 of us

Crossover Symmetry

Warm Up

scap push up
toy soldier
reverse snow angel
glute bridges
dead bug


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 (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.

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