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Components

Metcon

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Workout

Saturday, August 14th 2021

A. General
3 rounds
1 min Row or Bike
30 seconds
round 1: Inch worms
round 2: pvc prone press
round 3: Reverse plank + march

B. Mobility
Single leg deficit calf raise
30 sec/side
https://youtu.be/yEISAXTM680

C. Specific
3 sets
-3 push-up to downward dog
-5 RDL's
-7/7 Banded Y pulls
-12 low box jumps

Metcon

A: Metcon (Time)

For time
5-10-15-20-25-30
Deadlifts 135/95 lbs
Push Jerk 135/95 lbs
Box Jump 30/24"

KG:60/40
Score: Time
TC: 27min

Scaling options
Beginner
For time
5-10-15-20-25-30
Deadlifts @light
Push Jerk @mod (same weight as deadlift)
Box Jump @moderate

Intermediate
For time
5-10-15-20-25-30
Deadlifts @95/65 lbs
Push Jerk @95/65 lbs
Box Jump @24/20"

COMP
Amrap 10
5 Burpees
5 Push Jerk @135/95
5 Box Jump

A2: Metcon (Time)

Team Version
Partition the reps how you'd like with one partner working at a time:
200 Deadlifts @135/95 lbs
200 Push Jerk @135/95 lbs
200 Box Jump @30/24"

Extra Accessory

Metcon (No Measure)

McGill big 3 modified
6-5-4-3-2-1 Bird Dog
6-5-4-3-2-1 Dead bug
30 sec/elbow side plank after each sets

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

Whiteboard:

Saturday, August 14, 2021

Male Clients

Female Clients

Doryne
Nyataguza

11:00 AM HERO WOD

30:00

45lb PJ 90lb DL 20" box