Accessory - Metcon

Monday, September 19, 2022

CFG - Mel

1200 - 11 of us

Warm-up

400 Meter Run…

INTO…

2 ROUNDS

6 Alt. Cossack Squats

10 Banded Lat Pull Downs

6 Quad Stretches

4 Up Downs w/Perfect Push-Up

4 Face Down Scorpions

Strength

Metcon (Weight)

EVERY 4:00 x 3 SETS

10/10 Front Rack Front Foot Elevated Split Squats*

15 Banded Tricep Push-Downs

20 Feet Elevated Glute Bridge-Ups

-Rest with Time Remaining-

*Start with empty barbell and option to build to workout weight.

Use 45lb Plate for both exercises for elevation.

I used an empty 15kg barbell for all rounds; red or blue band for push downs.  Finished in about 2:30 each round.

Metcon

FOR TIME*

50 Hand Release Push-Ups

75 Toes to Bar

100 Front Rack Alt. Lunges (95/65)

Every 1:30, Perform 5 Up Downs over the Bar

*Partition Reps as Needed.

I partitioned into 5 rounds of 10-15-20 and did 3 up downs in place every 1:30.  I scaled to hanging knee raises and body weight lunges.  As it turns out, I scaled a bit too aggressively and completed a 6th round for 60 HRPU-90 HKR-120 BW lunges.  I finished in 16:20.

I was finishing a round in about 2:00 and the up downs were taking 20 seconds every time (3x13 = 39 up downs)

Finisher

3x8 Reverse Hyper (90#)