Back Country CF
1630
Warm Up
3 minute row
2 times through
- 8 ring rows
- 8 push-up to down dog
hollow hold
superman hold
upward dog
shoulder Controlled Articular Rotation (CAR)s
Strength
25 minutes to complete
5-6 sets of
2 strict pull-ups
30 seconds front rack hold at 90-100% of 1RM jerk
-1-2 min rest b/t-
3 sets of
8/8 seesaw DB bench @moderate load
20 GHD sit-ups or Abmat sit-ups
-1-2 min rest b/t-
3 sets of
20 banded hami curls
5 cuban presses @light load
-1-2 min rest b/t-
This was pretty tough at my current body weight. With the pull-ups, I did the first two rounds unweighted and then added bands for the last two rounds. I used a 95# bar for the rack hold.
I used 25 pound dumbbells which were perfect and did Abmat sit-ups, unbroken the first round then 2 sets then 3 sets.
I used a black band for the hami curls and 10 pound dumbbells for the Cuban presses.
Metcon
EMOM 8 - Alternating
Max Cal Row
Rest
Max Cal Bike
Rest
13-16-11-18 = 58 I paced myself well the first two efforts, slowed on the third and went for broke on the fourth.
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