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Components

Front Squat

Metcon

Settings

Workout

“Selfie Stick”

READY

1a.) 2 Rounds (0:00-8:00)
- 1:00 200M Run
- 12E Braced Deadbug (Hand on Knee)
- 5 T-Inchworm w/Push-Up
- 8E Single Arm KB Thruster
- 1 Wall Walk + :20 Wall Facing HS Hold

* Allow 8:00-10:00 for S.F.P briefing and athletes to build FS weight.

S.F.P.

Front Squat

Use this history button to see your 77.5%
Score your weight used in the Metcon below

Metcon (AMRAP - Reps)

2.) Every 3:30 for 4 Set (18:00-32:00)
- 3 Front Squat w/77.5% 1RM
- 6 Back Squat
- AMRAP (-2) Strict HSPU

* You will perform your 3 Front Squats, rack the barbell and then immediately go into your 6 Back Squats with the same weight you just performed your front squats at.

*See notes at bottom for more information

* Allow 6:00 for athletes to clean up and to brief E.S.D.

E.S.D.

Metcon (Time)

3.) "Selfie Stick" (One-Liner: People who use selfie sticks really need to have a good long look at themselves.) (38:00-54:00)
3 Rounds for Time:
- 400m run
- 30 Thrusters (75/55)
- 5 Wall Walks

* Goal: Sub 12:00, Time Cap: 16:00

* Level 3: RX
* Level 2: 20 Thrusters (75/55), Half-ROM Wall Walks
* Level 1: 20 Thrusters (Empty Barbell), 1-3 Half-ROM Wall Walks OR Inchworms

*See notes at bottom for more information

ADAPTATION

4.) 4:00 EMOM (56:00-60:00)
Minute 1: :20E Eagle in Saddle
Minute 2: :20E Half Kneeling Hamstring Stretch

WORKOUT NOTES

S.F.P. Notes:
You will perform Strict HSPU only to the point where you feel you have 2 more in the tank and then stop. DO NOT perform to failure. If you cannot perform more than 5 Strict HSPU, please choose a scaling option. Strict HSPU should be performed WITHOUT any additional abmats. We want to perform a pressing movement with FULL ROM. Please substitute strict HSPU for Pike Strict HSPU off of a box/bench OR Pike HSPU w/feet on the ground OR you can grab DBs and perform 10 Strict DB Arnold Press.

E.S.D. Notes:
Move at your mile pace so you can get right on the thrusters. Thrusters should be broken in NO MORE than 3 sets or you have gone too heavy. Hold yourself accountable to consistent rest periods between wall walks. They are going to be a little more difficult than usual after the thruster volume.

Whiteboard:

Friday, February 11, 2022

Male Clients