Tuesday, May 17, 2022

Core - Metcon

Tuesday, May 17, 2022

CFG - Lacey

1200 - 14 of us

Warm Up

mountain climber thoracic spine
shoulder swimmer
Kang squat
plank rotations (good movement)
quad stretch plus lunge


Three sets of:
Front-Racked Alternating Lunges (8-10 reps each leg @ 2011)
Rest 30 seconds
Turkish Get Up (2 reps each arm)
Rest 30 seconds
Prone Plank (60 seconds)
Rest 30 seconds

I used a 45# empty barbell and got through 8 reps each leg.  Did not pay much attention to tempo aside from not slamming my knee down.

I used a 12 kg (26# kettlebell and moved well.  2 reps each side was a lot of time under tension.

60 second elbow plan was my chance to rest.


Complete as many rounds and reps as possible in 5 minutes of:
Dumbbell Weighted Burpees x 3 reps
Dumbbell Alternating Plank Rows x 5 reps (Left Row + Right Row =1)
Dumbbell Front Squats x 7 reps
*Choose a weight that challenges you, but each movement stays unbroken

I opted for 20#.  It felt light on burpees and front squat, but heavy on alternating plank row.  I got through 3 full rounds + 9 reps.

Round 1 - 1 minute
Round 2 - 1:30
Round 3 - 1:30
Round 4 - burpee + plank row + 1 FS in 1 minute

Finished with reverse hypers and back extension.  My back is tight on the right hand side.  Feel like a neck crick.

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