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Components

Metcon

Settings

Workout

Tuesday, September 13th 2022

A. General
Amrap 5 mins
10/8 cal machine
10 Air squats
20 double unders / single unders

B. Specific
2 sets
6/6 deficit calf raises
https://youtu.be/lPvnv4VJ4-Q
6 alternating candlesticks
4 alternating high box step ups
4/4 World's greatest stretch

Gymnastics

A: Metcon (Weight)

6 sets @ weighted
6/6 Box elevated pistols @3.2.X.1

TC: 12 min
Score: Weight

Scaling Options
Beginner
8/8 Pistol to Box- Controlled Eccentric

Intermediate
Unweighted- As Written

Perform
N/A

Metcon

B: Metcon (Time)

For time
40 front rack lunges (95/65)
100 Double unders
40 Thrusters
100 Double unders
40 Hang Clean and Jerk
100 Double unders
40 Devil press (50/35)

TC: 18 min
Score: Time

Scaling Options
Beginner
30 lunges @ moderate
70 Single unders
30 Thrusters @moderate
70 Single unders
30 hang Clean and Jerk @moderate
70 Single under
30 Devil press @moderate

Intermediate
40 front rack lunges (75/55)
70 Double under
40 Thrusters
70 Double under
40 hang Clean and Jerk
70 Double under
40 Devil press 35/25lbs

Perform
As Written

Extra Accessory

Metcon (Checkmark)

RDL airplane
3 x 8/side
Rest as needed between rounds