CFG - Greg
0930 - 5 of us
Warm-up
2 SETS*
:20 WORK // :10 REST
MOVT 1 - Air Squats w/calf raise at top
MOVT 2 - High Knees
MOVT 3 - Alt. Lunges
MOVT 4 - Burpees w/Tall Jump!
*1 SET = MOVT 1 - MOVT 4
INTO…
1-2 ROUNDS
6 Alt. Cossack Squats
8 Alt. Box Step-Overs*
200m Run
*2nd Round: 4 Burpee Box Jump Overs
Strength
Metcon (Weight)
EVERY 4:00 x 4 SETS
10/10 Single DB Suitcase Deadlift
8/8 SA Seated DB Arnold Press
6 Tall Box Jumps (Athlete Choice)
-Rest with Time Remaining-
I used 40# for suitcase deadlift and 20# for Arnold press. I used a 24" box and was landing well. I was finishing in about 2:30 and had 1:30 rest between rounds.
Metcon
Metcon (Time)
6 ROUNDS FOR TIME
200m Run
8 Burpee Box Jump Overs (24/20)
4 DB Devil's Clean (50/35)|(35/20)
This was as tough as expected. I scaled to short lap (~100m), Burpee Box Step Overs (18") and used 20# for the DB Devil's Clean. I started out really hot at 2:14 and settled into a pace of 3 min/round towards the end. I finished in 16:57 and feel like I scaled it perfectly.
No comments:
Post a Comment