CFG - Lucas
1200 - 19 of us
Warm-up
EMOM x 9 MINUTES
MIN 1 - :30 Cardio Choice (Increase pace each round)*
MIN 2 - 5 Push-Up to Pike + 5 Wide Grip Behind the Neck Barbell Press
MIN 3 - 5 Slow Scap Pull-Ups + 5 Controlled Kip Swings
*Run, bike, row or ski are all on the table! After you finish the :30 effort…perform :30 of dynamic stretching: trunk twists, arms crosses, standing knee pulls or standing ankle pulls.
I did squats with calf raise; jumping jacks; short shuttles. I missed the memo on dynamic stretching.
.
Metcon (Weight)
EMOM x 9 MINUTES
MIN 1 - 5-7 Strict Press*
MIN 2 - :25 Hollow Hold + :25 Superman Hold
MIN 3 - 5 Kipping Knee Raises + 5 Kipping Straight Leg Raises
*Start at 1st Workout Weight and Build to Final Workout Weight of Metcon.
I went:
7x55
6x65
4x75
I did tuck holds instead of superman holds
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP x 7 MINUTES
5 Strict Pull-Ups
5 Toes to Bar
7 Strict Press (75/55)|(65/45)
-Rest 1:30-
AMRAP x 5 MINUTES
4 Strict Pull-Ups
4 Toes to Bar
5 Strict Press (95/65)|(65/45)
-Rest 1:30-
AMRAP x 3 MINUTES
3 Strict Pull-Ups
3 Toes to Bar
3 Strict Press (115/75)|(75/55)
This was tough
AMRAP 1
3 PU first 2 rounds, then 5 ring rows; kipping leg raise; 55# strict press = 7+0
AMRAP 2
2 PU first 3 rounds, then 4 ring rows; kipping leg raise; 65# strict press = 4+8
AMRAP 3
1 PU, kipping leg raise, 75# strict press = 6+1
I entered a score of 17+9, but the pull-up volume was obviously off.
Finisher
3x8x90 Reverse Hyperextension
No comments:
Post a Comment