Accessory Movements - Metcon

Thursday, January 10, 2025

Westbound CrossFit (Coach Ryley)

1730 (7 of us)

WARM UP

2x

1:30 bike

:30 burpees

MOVEMENT/MOBILITY - DB's, pull up bar, band

*grab DBs

:30 overhead carry / side

25' single DB Front rack carry / side

25' single DB FR carry on line / side

15' single DB suitcase carry, heel to toe / side

10' forward 10' backward single DB FR carry, heel to toe / side

*heavy band around pull up bar

:20 half kneeling banded lat stretch / side

:20 forward fold

5 sprawls

:20 wide stance forward fold

:20 banded chest stretch / side

8/8 half kneeling band pulldown

STRENGTH

25:00 to Complete

4 Sets

12 DB Chest Flies - 15#

12 Barbell Curls @ Light - 33# reverse curls

----1:30 Rest B/t----

+

4 Sets

10 DB Arnold Press @ Light-Moderate Load - 15#

10 DB Lateral Raises - 10-10/7.5/7.5#

----1:30 Rest B/t----

+

3 Sets

1:00 Plank

15/15 DB Oblique Side Crunch @ 70/50+ - 50#

----1:00 Rest B/t----

METCON (Health)

EMOM x 9 (Alternating)

-15/12 Cal Bike

-Max Single Arm Devil Press (25/15#)

-Rest

I was able to manage 12 calories on the bike every round.  I scaled the SA Devil Press to 15# and got 7-7-6 reps.