Public Whiteboard

Components

Front Squat

Metcon

Settings

Workout

Wednesday, October 20th 2021

A. General
2 rounds
30sec Row/Bike/Run @hard
6/6 Cossack Squats
10 Rotating T spine squats

B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
https://www.youtube.com/watch?v=99pb0NnE4Kw

C. Specific
2 sets
3 Front squats @1 1/4 + ascending
10 Broad jumps
3 Pause* wall balls @As high as possible
*Pause in the bottom

Weightlifting

A: Front Squat (Build to a 3RM)

Front Squat

Score: Max weight
TC: 10mins

Scaling options
Beginner, Intermediate, & COMP:
As written

Metcon

B: Metcon (6 Rounds for time)

Every 4 minutes for 24 minutes
200 m run
15 Wall Ball 20/14 lbs
15 Pull-Ups

Score: Time of each set

Scaling options
Beginner
Every 4 minutes for 24 minutes
100-200 m run
15 Wall Ball @light lbs
15 Ring rows

Intermediate
Every 4 minutes for 24 minutes
200 m run
10-15 Wall Ball @20/14 lbs
8 Pull-ups

COMP
Every 4 minutes for 24 minutes
15 Cal Echo Bike
15 Wall Ball @30/20 lbs
15 CTB

Extra Accessory

Metcon (No Measure)

Copenhagen plank
EMOM 8minutes
Odd: 20-30 sec right side
Even: 20-30 sec left side

Goal: Increase leg adduction strength