Wednesday, April 27, 2022

Back Squat - Pull-up - Metcon

Wednesday, April 27, 2022

CFG - Lucas

1200 - 13 of us

Warm Up

pigeon stretch
banded side step
shoulder swimmer
scap pull-up
ankle stretch
banded side skater
banded air squat (31X1)
face down scorpion
chin over bar hold


Four sets of:
Back Squat ( 8 reps @ 31X1)
Rest 30 Seconds
Weighted Strict Pull-Ups (5 reps @ 21X0)
Rest 30 Seconds

For back squat I went 95-105-105-105 and kept good tempo.

Pull-ups were tougher.  I could do strict pull-ups at tempo for 4 reps each round, but the rep was a kip up and then 2 count lower.


Four rounds for time of:
60 Double-Unders
30 Wall Ball Shots (20/14 lbs)
15 Pull-Ups

This was tough.  I scaled to 120 rope skips, 10# wall ball to 10' target and 15 ring rows per round and it still took me 16:00 (17 min cap).  I thought I scaled it well, but that turned into a long metcon.


3x8 GHD sit-ups

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