Public Whiteboard

Components

Metcon

Settings

Workout

Tuesday, July 6th 2021

Gymnastics

A. General
3 rounds
30 sec Row
30sec of
Air squats
Reverse plank
Double unders

B. Mobility
Quadruped rear shoulder stretch
30 sec/side
https://youtu.be/eYovIztVZos

C. Specific
2 sets
-20 sec hollow, every 5 sec perform 1 V-up
-5 pause ring rows*
*Pause 2 sec @chest to rings

A: Metcon (AMRAP - Reps)

5 sets
20 sec Hollow banded lat pull down
8-10 Strict CTB
Rest 30 seconds

Score: For quality
TC: 7mins

Scaling options
Beginner
5 sets
20 sec Hollow hold
5-10 Pause Ring rows
Rest 30 seconds

Intermediate
5 sets
20 sec Hollow banded lat pull down
5-10 Strict pull-up / assisted strict pull-ups
Rest 30 seconds

COMP
5 sets
5 Paused Ring Dips
30 sec Wall facing HS hold
Rest 30 seconds

Metcon

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15minutes
1K Bike / 500m Row / 400m Run (alternate)
15 Box jump over 24/20"
15 Sit-ups

Score: Rounds + reps

Scaling options
Beginner
Amrap 15
1K Bike / 500m Row / 400m Run
15 Box jump over @low
10-15 Sit-ups

Intermediate
As written

COMP
Amrap 15
1K Bike erg
15 Power Clean @115/75
15 GHD Sit-ups

Extra Accessory

Metcon (Weight)

DB row with parallette support
3 x 10/side

Rest 30 seconds between sides and sets

Goal: Improve core stability when performing a pulling movement.