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Components

Metcon

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Workout

Friday, August 13th 2021

A. General
3mins
12 In and out squats
20 Plate Jumps
20 Jumping lunges

B. Mobility
1 minute child's pose

C. Specific (Before the Metcon)
2 sets
1 Chin up negative
5/5 Banded Cheerleader (3sec pause)
10 alternating or 5/5 pistol progression:
-High box step up
-Box supported pistol
-Pistol or weighted pistol
https://youtu.be/ztQRlsR44M8

Gymnastics

A: Metcon (No Measure)

10 rounds
1 Rope climb @15'
10 pistols
Rest 30sec

Score: For quality, no score
TC: 15mins

Scaling options
Beginner
10 rounds
2 Floor supported rope climbs
10 Air squats*
*Close stance

Intermediate
10 rounds
1 Rope climb @10' or 3-5 Strict Chin ups
10 Box supported pistols

COMP
For quality
10 rounds
10 GHD Sit-ups
10 Pistols

Metcon

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20 minutes
25' DB Front rack walking Lunges 2x50/35lbs
8 DB facing Burpees
25' DB Front Rack Walking Lunges 2x50/35lbs
4 Bar Muscle-ups

Score: Rounds + reps

Scaling options
Beginner
Amrap 20 minutes
25' Front rack walking Lunges @2xlight
6-8 DB facing Burpees
25' Front Rack Walking Lunges @2xlight
4 Jumping CTB @2 sec down

Intermediate
Amrap 20 minutes
25' Front rack walking Lunges @2x35/25
8 DB facing Burpees
25' Front Rack Walking Lunges @2x35/25
4 CTB

COMP
As written

Extra Accessory

Metcon (No Measure)

D-ball hug @heavy
5 x 30 seconds hold
Rest 60 Seconds between sets

Post chain strengthening
- Aim to maintain a vertical position.

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

Whiteboard:

Friday, August 13, 2021

Male Clients

Rogelio
Martinez G ...

4:30 PM CrossFit

5 + 0

Female Clients

Pat
Morrison

12:00 PM CrossFit

5 + 0

15# DB

Abigail
Jara

4:30 PM CrossFit

3 + 1

20#