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Metcon

"Five Minute Major"

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Workout

05/18/2022

“Challenges are what make life interesting and overcoming them is what makes life meaningful.” -- Joshua J. Marine Everyone faces adversity. Not everyone responds the same way. In Carol Dweck’s “Mindset”, there are two types: A fixed mindset, and a growth mindset. In a fixed mindset, an individual is trapped within their own perceived limitations. When someone else gets the promotion or the job, it just “wasn’t meant to be”. They blame the world, they blame the organization for having a bias, they blame the weather. It is a mentality that clings to excuses, versus solutions. A growth mindset is one of extreme ownership. A world of continual self reflection. If something didn’t go as planned, what can I learn from this? What can I do better next time? The growth mindset welcomes the short-term pain, knowing that this will only make them better tomorrow. Instead of jumping to excuses, the growth mindset creates the solutions. Change our mindset, and the world around us changes with it. We will find adversity. It will be today, tomorrow, or sometime this week. How will we respond? Will we blame the world, our conditions, the weather? Or will we take the harder path, and find what we can do differently next time?

Metcon (5 Rounds for weight)

Front Squat

5 Sets:
1 Front Squat @ 75-85% 1RM

- Percentages based off 1RM Front Squat.

- Rest as needed between sets.

- Score: Enter weights for each set.

PREP
Barbell Warmup:
https://ctstorageprod.blob.core.windows.net/videos-movements/barbell-warmup.mp4

Then...
5 x 40%
3-5 x 50%
2-3 x 60%
2-3 x 70%
Begin your 5 sets at your next weight jump.

MODIFICATION
- Sub Dumbbells

"Five Minute Major" (3 Rounds for reps)

"Five Minute Major"

AMRAP 5:
Buy-In: 100 Double Unders

Max Rounds With Time Remaining:
12 Toes to Bar
12 Dumbbell Front Squats

[Rest 5 Minutes]

AMRAP 5:
Buy-In: 100 Double Unders

Max Rounds With Time Remaining:
9 Toes to Bar
9 Dumbbell Thrusters

[Rest 5 Minutes]

AMRAP 5:
Buy-In: 100 Double Unders

Max Rounds With Time Remaining:
6 Toes to Bar
6 Dumbbell Clusters

Mrx: 30/15, Rx: 40/25, Rx+: 50/35

- Conditioning Category: High Threshold

- Flow: Begin each AMRAP with 100 double unders. In the remaining time, complete as many rounds and reps of toes to bar and dumbbell reps as possible.

- Double Unders: Performed in 2:00 or less.

- Toes To Bar: Performed in sets of 3 or more.

- Dumbbell Reps: Performed with 2 dumbbells in 1-2 sets.

- Cluster: This is a "squat clean thruster" meaning that the front heads of the dumbbells must touch the floor each rep before performing each squat clean thruster.

- Score: Enter rounds + reps for each AMRAP. This does not include the double under buy-in.

- If you are proficient at double unders, let's aim for unbroken sets of 100 to begin each AMRAP. If double unders tend to tire you out quickly, let's plan for at least 1 break at halfway.

- Let's shoot for quick sets of toes to bar. We want to go big on the dumbbell movements so let's break the toes to bar, if needed, to be able to hold onto the dumbbells.

- Aim for unbroken sets on the dumbbells.

- Expect to spend between 1-2 minutes on the jump rope and about 3-4 minutes on the other movements. A good goal is to aim for 2 rounds in each AMRAP.

- Aim to meet or beat your previous score in each AMRAP with the first AMRAP being the one where you set the expectation.

PREP
20 Single Unders
20 Double Unders

10 Scap Retractions
10 Kip Swings
5 Knees To Chest
5 Toes To Bar

With Light Dumbbells:
5 Front Squats
5 Thrusters
5 Clusters

With Workout Weight Dumbbells:
5 Front Squats
5 Thrusters
5 Clusters

Practice Round:
20 Double Unders
5 Toes To Bar
5 Front Squats
5 Thrusters
5 Clusters

MODS
DOUBLE UNDERS
- Reduce Reps
- 150 Single Unders
- 2:00 Practice

TOES TO BAR
- Reduce Reps
- Knees To Chest
- 1.5x Sit-Ups

DUMBBELL MOVEMENTS
- Reduce Reps/Loading
- Sub Barbell 95 / 65 lb

Whiteboard:

Wednesday, May 18, 2022

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