Metcon - Core Accessory

Thursday, August 11, 2022

CFG - Lacey

1200 - 8 of us

Warm-up

2 ROUNDS:

Short Lap Run

4 Down Dog Up Dog

4/4 Quad + Hamstring stretch

8 Deadbugs

INTO...

2 ROUNDS:

10 Star Jumps

4/4 Box Step ups

6 Scap Pull-Ups

4 Straight Leg Sit-Ups

Workout

Metcon (Time)

FOR TIME

800m Run

60 Slam Balls (30/20)

50 Toes to Bar

40 Alt. Slam Ball Step-Ups* (20/18)

600m Run

30 Slam Balls

25 Toes to Bar

20 Alt. Slam Ball Step-Ups

800m Run

*Can Hold Slam Ball Any Way Above Waist for Set-Ups

I scaled to 15# slam ball, kipping leg raises and unweighted 18" step ups.  I moved well and the load and pace was sustainable.

800m in 4:40

ladder 1 at 12:00

600m in 3:30

ladder 2 at 19:30

800m in 5:20 (24:50 total)

Post-Workout Strength

Metcon (No Measure)

3 SETS

:30 Single Arm Slam Ball Overhead Hold (Right)

-Rest :15-

30 Alt. V-Ups

-Rest :15-

:30 Single Arm Slam Ball Overhead Hold (Left)

-Rest as needed b/t Sets-

I used the 15# slam ball and did alternating tuck-ups with my hands in front of me.  I had to break up the sets from the get go, but made it through.