Accessory - Metcon

Thursday, July 14, 2022

CFG - Lacey

1200 - 10 of us

Warm-up

AMRAP x 3 MINUTES

20 Jumping Jacks

10 Hamstring Sweeps

5 Up-Downs

Into…

AMRAP x 3 MINUTES

20 Lateral Line Hops

5 Cat Cows

10 Glute Bridges

Strength

Metcon (No Measure)

3 SETS*

15 Good Mornings

-Rest :30-

15 Upright Rows

-Rest :30-

7/7 Single RDL's

-Rest 2:00 b/t Sets-

*Use empty barbell or light weight only for all 3 sets.

No Measure today. Focus is on quality not load.

I used a 15kg barbell and moved well for good mornings and upright rows.  Single RDL was tougher.  Coaching cue to keep hips squared up, point rear toe towards midline.  I did these leaning against an upright and moved better.

Workout

Metcon (AMRAP - Rounds and Reps)

2 SETS*

AMRAP x 7 MINUTES

7 Deadlift (135/95)

7 Hang Power Cleans

14 Up-Downs Over Bar

-Rest 2:00 b/t Sets-

*Pick up where you left off

*Can perform with DBs 

This was as tough as advertised.  I scaled to a 75# barbell and did up downs without stepping over the bar.

Round 1 - 3 Rounds + 14 reps

Round 2 - 3 Rounds + 2 reps

--

Total 6 Rounds + 16 Reps (finished 2 of 14 up downs on the last round).

The up downs really kicked my ass.  I should have tried a heavier barbell and scaled the reps on the up downs.  I was cranking through the barbell in about 45 seconds and spending the next 2:00 minutes on the up downs.