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Components

Metcon

Elizabeth

Metcon

Settings

Workout

Thursday, September 1st 2022

A. General
3 sets
20 sec Machine sprint
25/25’ Overhead KB Carry

B. Mobility
2x10 wall slides with mini band

C. Specific
Take 5 or so minutes for the HS walk to practice progression written below and another 5 or so for the Pistol

Gymnastics

A1: Metcon (Distance)

Class Practice 10 minutes

HS walk:
- Shoulder tap, feet against wall or box
- Freestanding Handstand
- Spotted HS walk

Pistol:
- Pistol to low box
- Assisted with Band
- Heel elevated

2. Test:
1. Max distance unbroken HS walk
2. Max rep pistols in 2 minutes

A2: Metcon (AMRAP - Reps)

Max Pistols reps in 2minutes

Metcon

B: Elizabeth (Time)

21-15-9
Clean, 135# / 95#
Ring Dips

KG: 60/45 KG
TC: 12 min
Score: Time

Scaling Options
Beginner
Cleans@ RPe 6/10
Bench Dips

Intermediate
Cleans @ 115/75
Feet Assisted Ring Dips

Perform
N/A

Extra Accessory

Metcon (Checkmark)

Hollow body hold
5 x 30-60 second

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

Whiteboard:

Thursday, September 01, 2022

Male Clients

Female Clients

Mirna
Slim

4:30 PM CrossFit

0 meters

Wall walks+HS shoulder taps