Floor Press - Metcon

Wednesday, July 13, 2022

CFG - Lucas

1200 - 17 of us (overbooked)

Warm-up

AMRAP x 6 MINUTES

200m Run

10 Face Down Scorpions

5 Scap Push-Ups

10 Ring Rows

5 Scap Pull-ups

Strength

Metcon (Weight)

3 SETS

12 Narrow Grip DB Floor Press

-Rest 1:00-

12 Supinated Ring Rows

-Rest 2:00 b/t Sets-

Start Moderate and Build to Heavy for Press

Feet Elevated Optional for Rows

(Score is Weight)

I used 50# dumbbells and kept heels slightly in front of bar for ring rows.

Workout

Metcon (4 Rounds for time)

4 SETS

ON A 4:00 RUNNING CLOCK ...

200m Run

15 Hand Release Push-Ups

200m Run

10 Toes to Bar*

-Rest Remainder of Time-

*Increase by 2 T2B Reps Each Set...

Set 1: 10

Set 2: 12

Set 3: 14

Set 4: 16

I scaled to kipping leg raises and kept the rep count flat at 10 reps per set.  Finishing in 3:13, 3:13, 3:23 and 3:40.  This was tough.  HRPU were good, unbroken until the last set at 10/5.

Lagniappe

3x6 banded glute ham raise