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Metcon

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WOD

Tuesday, January 19th 2021

A. General
3 rounds @increasing intensity on each round
2 minutes Row or Bike
25’ Bear Crawl (There is no movement at all at the spine)
5/5 Dead bug (Hold every rep for 3 seconds)

B. Mobility
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
- Calves smash
B2. Weighted PNF calves stretch (barbell or plates)
5 reps per legs (may be performed single or double legs)
https://www.youtube.com/watch?v=p4QXrH9rqBU

C. Specific
2 sets
5/5 Bent over alternated Y arm raise
10/leg Jumping Bulgarian split Squat bodyweight
10 fast banded horizontal row
3/leg Shrimp Squat hold https://www.youtube.com/watch?v=c5ylmWT8YFo

Gymnastics

A: Metcon (AMRAP - Reps)

EMOM 12minutes
Odd: 40' Backward Sled Drag @mod
Even: 10-20 Pistols (Fast)

Score is total number of pistols.

Goal: Increase stamina on pistols

Points of performance:
- Keep knees bent on the sled drag.
- Test different head angles. Depending on your position, looking in a specific direction may help you keep balance and improve ease in the movement.

Metcon

B1: Metcon (AMRAP - Rounds and Reps)

2 rounds

AMRAP 4minutes
3 Bar Muscle-ups
6 Burpees to target @6"/4"

Rest 1min

Continue where you left off on the 2nd AMRAP

B2: Metcon (2 Rounds for time)

1000m Bike erg or Assault Bike
Rest 30seconds

Goal: Improve your performance in 12 minutes length workouts

We splitted the 12 minutes here so you can keep a high intensity. We continue our interval progression by adding 1 minute to the amrap and we reduce the rest period by a couple of seconds. If you do these workouts with the proper intensity, I promise you results in the Open.

Points of performance:
- Intensity must be high for the entire effort period.
- If you cannot perform 3 bar muscle-ups unbroken, you can either reduce the number or do CTB pull-ups. These must be done unbroken, it’s really important to maintain the proper stimulus here.

Sanctional level athletes target: 14 rounds +
Competitive Open athletes target: 12 rounds +

Accessory

C: Metcon (No Measure)

2 sets
10 Banded Pike pull hold on rower
20 reverse hypers

Want to see some of these movements in action? Check out our .