Accessory - Metcon

Friday, February 18, 2022

CFG - Lucas

1200 - 15 of us

Warm Up

row

rdl

dead bug

good mornings

foam roll

left right center toe touch

boot strappers

Weightlifting

Four sets of:

Barbell Hip Thrusts ( 6 reps @ 20X1) - 135# (good tempo)

(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)

Rest 90 seconds

Neutral-Grip Bent-Over Dumbbell Row ( 6 reps @ 2111) - 35# (good tempo, pull from elbows)

Rest 90 seconds

Metcon

For time:

21 Deadlifts (205/145 lbs)

500 Meter Row

15 Deadlifts

500 Meter Row

9 Deadlifts

500 Meter Row

I scaled to 135# and went 15/6 - 10/5 - 9 on the deadlifts and substituted 400m runs.  The deadlifts were just under 1:00 and each run was around 2:45.  Good form and good pacing.

Finished with Reverse Hyper 3x10x50# and EliteFTS triceps burnout