Accessory - Metcon

Thursday, October 13, 2022

CFG - Janet

1200 - 6 of us

Warm-up

EMOM x 6 MINUTES

MIN 1 - Cal Row

MIN 2 - Plank Shoulder Taps

MIN 3 - Alt. Forward Step Lunges

MIN 4 - Jumping Jacks

MIN 5 - Plank to Down Dog

MIN 6 - Cal Row

 

Strength

3 SETS

10/10 Single Arm Arnold Press

10 DBL DB Reverse Flyes

10/10 Single Leg DB Box Squat

-Rest as Needed b/t Sets-

I used 20# for Arnold Press; 5# change plates for fly's; 20" box for box squats.  Box Squats were tough.  Last 2 rounds were 5/3/2 (switching legs to get to 10 reps each leg)

Metcon

6 SETS FOR MAX REPS

1:00 - Cal Row

1:00 - No Push Up Renegade Row (35/20)|(20/15)*

1:00 - Up Down Box Jump Overs (28/24")

1:00 - Rest

*1 Rep = Row (R) + Row (L).

(Score is Total Reps)

• Row was very consistent at 10 cal each round = 60 reps
• Renegade Rows were slopping with poor form (12-9-8-8-9-8=54 reps).  I used 20# and should have gone lighter.  I need to keep my butt lower and truly row to side rather than center of chest
• BJO were good.  I wanted to work on landing to plate so scaled to 16" (12" box + 45# plate).  I got 7 reps each round (42 reps) and was moving well.  Big mental win.  I will keep working with a plate on successively higher boxes.

Total Score was 156 Reps