Public Whiteboard

Components

Back Squat

Metcon

Settings

Workout

Monday, July 26th 2021

A. General
30sec Easy Row or Bike
30sec Air Squats
30sec Moderate Row or Bike
30sec Full squat T-spine rotation
30sec Hard Row or Bike

B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
https://www.youtube.com/watch?v=99pb0NnE4Kw

C. Specific
3 sets
3-5/leg Single Leg glute bridge + band around the knees
3 Squats @Asecending
Tempo 4.1.X.1

Strength

A: Back Squat (1 Rep Max)

Score: Best Squat
TC: 20mins

Scaling options
Beginner
*Try and have athletes test their squat, but realize that this might be limited by full ROM issues caused by strength &/or stability. If severely limited have this athlete complete the following:
5 x 2 reps @mod-heavy
The goal is to try and increase the athletes ROM with good technique under a mod-heavy load.

Intermediate
As written

COMP
As written

Metcon

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 13minutes
7 Devils press (50/35)
200 m run
7/5 Ring Muscle-ups

KG: 100/70
Score: Rounds + reps

Scaling options
Beginner
Amrap 13
7 Devils press (light weight)
200 m run
7 Ring Rows + 7 Box dips

Intermediate
Amrap 13
Devils press (mod weight)
200 m ruun
7/5 Box supported Ring Muscle-ups OR
7 CTB + 7 Ring dips
*Athletes can assist with bands if needed

COMP
Amrap 13
7 Devils press (70/45)
200 m run
7/5 Ring Muscle-ups

Extra Accessory

Metcon (Weight)

3 sets for quality
10 Hip Thrust @mod-heavy
10/side Clam raise
Rest 60 seconds

Goal: Glute strength-endurance
Hip thrust
- Knee, hips and shoulders are in line at the top.
- Push with the heels, not the toes

Whiteboard:

Monday, July 26, 2021