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Metcon

Metcon

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Workout

Monday, February 21st 2022

A. General
Bike/Ski/Row 5 mins @Increasing intensity
At the top of every min:
10 sec of pause air squats

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

C. Activation
3 sets @ascending
10 x 90/90 hip rotations
10 Banded knee external rotation
2 Back squat + 1 Pause Squat* + 2 Back squats
*3-5 sec
https://youtu.be/y2ans2J-cfo

D. Metcon Prep
2 sets @ascending from empty bar to working weight
3 Bar facing burpees
3 btn snatch push press
3 Tempo OHS @4sec down
6 Cal Row @hard

Weightlifting

Metcon (No Measure)

One More Time

Back Squat @135/95 lbs

Scaling options Beginner
Air squat
Intermediate
95/65 lbs
COMP
Back Squat Every 30sec X 8 1 rep @82%

Metcon

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15minutes
6 burpees over bar
9 OH Squat 115/75lbs
12/10 Cal Row

Kg: 50/40
Score: Rounds + reps

Scaling options
Beginner
4 Burpees
6 OH Squat @light
9/7 Cal Row

Intermediate
6 Bar facing burpees
9 OH Squat @95/65
12/10 Cal Row

COMP
As written

Extra Accessory

Metcon (Weight)

Death march
3 x 50'

Goal: Posterior chain strength + stability

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

Whiteboard:

Monday, February 21, 2022

Male Clients

1

Mario
Garcia

12:00 PM CrossFit

7 + 2

2

Jean-Paul
Mitterhofer

5:30 PM CrossFit

6 + 9

3

Lorentz
Aspen

6:30 AM CrossFit

6 + 0

75lbs combined OHS and FS, rower

4

Evin
van Doesburg

5:30 PM CrossFit

5 + 0

95 lbs

4

SYED
IQBAL

4:30 PM CrossFit

5 + 0

65lbs front squat

5

Private

5:30 PM CrossFit

3 + 4

Female Clients

1

Сабира
Макажанова

12:00 PM CrossFit

6 + 2

2

Ashley
Lankford

5:30 AM CrossFit

5 + 15

Started on row (row+5 burpees)

2

Christina
Eckart

4:30 PM CrossFit

5 + 15

2

Ela
Gonzalez

5:30 PM CrossFit

5 + 15

3

Rachel
Garcia

12:00 PM CrossFit

5 + 9

4

Maria
Guzman

5:30 PM CrossFit

4 + 20

5

Rosy
P

5:30 PM CrossFit

4 + 18

6

Alejandra
Garza

4:30 PM CrossFit

4 + 15

7

Laura
Fierro

6:30 AM CrossFit

6 + 0

55#

8

Mylynn
Nguyen

5:30 PM CrossFit

5 + 9

5 rounds - OHS @ 55

9

Mirna
Slim

6:30 PM CrossFit

5 + 7

Snatch squating with 55lbs only

10

Abigail
Jara

7:30 PM CrossFit

5 + 6

55#

11

Pat
Morrison

12:00 PM CrossFit

5 + 0

12

Sarah
Lujan

5:30 PM CrossFit

4 + 19

65#; did 12 cal each round

13

Carolyn
Cruise

12:00 PM CrossFit

4 + 15

Standard burpee | 45# OHS | 10cal bike

14

Kalpana
Subbarao

12:00 PM CrossFit

4 + 7

15# ohs from rack, cal bike

15

Ashley
Hay

5:30 PM CrossFit

4 + 1

35 OHS, 1 Rd @40lbs, bike, run

16

Alexia
Dos Santos

5:30 AM CrossFit

4 + 0

16

Whtiney
Postan

4:30 PM CrossFit

4 + 0

16

Whtiney
Postan

4:30 PM CrossFit

4 + 0