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Metcon

Back Squat

"Half Hour Power Shower

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Workout

MONDAY 11.1.21

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

WU:

FOAM ROLL & ACTIVATION
Foam Roll (~5:00)
Crossover Symmetry Shoulder Protocol (~5:00)
Crossover Symmetry Hip Halo Protocol (~5:00)

MOBILITY
1. Active Spiderman - 1:00/Side
2. Down Dog - 1:00
3. Banded Lat Stretch - 1:00/Side
4. Banded Tricep Stretch - 1:00/Side
5. Calf Stretch On Post - 1:00/Side

GENERAL WARM-UP
3 Rounds:
200m Row
3 Strict Pull-Ups
4 Kettlebell Swings
5 Box Step-Overs

MOBILITY VIDEOS
https://www.youtube.com/watch?v=Vaco79moFgk

https://www.youtube.com/watch?v=WM7zChJKiQk

https://www.youtube.com/watch?v=SKvaqHjASWM

https://www.youtube.com/watch?v=wG-yvIREJfc

https://www.youtube.com/watch?v=oTe0QhMU6zA

1: Metcon (AMRAP - Reps)

[BASED ON 3 MINUTE MAX LEGLESS TEST FROM WEEK 1]
1-3 Reps: Accumulate 4 Reps
4-6 Reps: Accumulate 6 Reps
7+ Reps: Accumulate 8 Reps

- Each rep begins with us seated on the floor.

- We will also go legless on the way down and finish each rep to a seated position on the floor.

- The goal is to start the rope climb with no assistance from our legs to get started.

- Starting from a seated position greatly increases the distance of the climb.

- If you cannot complete a legless rope climb to 15ft., reduce the height of the climb to as high as you can go safely.

- Score: Number of reps completed.
SEATED LEGLESS ROPE CLIMB
- No Jump Legless Rope Climb
- Reduce Height
- 6 Strict Chin-Ups (Palms Face You) = 1 Rope

Or Back Squat if you haven't back squatted or come on Saturdays.

2: Back Squat (3X4)

Back Squat

95% of 1RM.

MC: "Half Hour Power Shower (Distance)

AMRAP 30:
Max Meter Row

Every 5 Minutes [Starting at 0:00]
5 Ring Muscle-ups
10 Hang Power Snatches 95 / 65 lb
15 Box Jump Overs (24"/20")

- CONDITIONING CATEGORY: Threshold

- RING MUSCLE-UPS: 1-2 sets. 1:30 or less.

- HANG POWER SNATCHES: 1-2 sets. 1:00 or less.

- BOX JUMP OVERS: 1:00 or less.

- SCORE: Meters

MAX METER ROW
- Max Meters On Any Other Machine

RING MUSCLE-UPS
- Reduce Reps
- 2 Strict Ring Muscle-Ups
- Jumping Ring Muscle-Ups
- 5 Burpee Chest To Bar Pull-Ups
- 5 Double Dumbbell Renegade Rows

HANG POWER SNATCHES
- Reduce Reps
- Reduce Load
- Single Dumbbell Hang Power Snatches

BOX JUMP OVERS
- Reduce Reps
- Reduce Height
- Step-Overs
- Squat Jumps

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