A. General2 rounds200m jog or machine6 Beat swings on bar or rings4-6 Inchworm + push up 25' bear crawl
B. Specific Squat1-2 sets6/6 Forward drop lunges*3 Pause Back squat
* athletes standing on a plate or on the ground
Drop lunge: https://youtu.be/9WBLttJPk84?si=-h6aLak1Bj96_4ab
C. Specific Metcon3 sets, increase load to working weight & working movement
Beginner4 Deadlifts4 Ring rows, supinated grip -> 2 Banded strict chin ups
Intermediate4 Deadlifts4 Feet assisted ring muscle up on low rings -> Jumping RMU
Advanced4 Deadlifts4 Feet assisted ring muscle up on low rings -> RMU
TC: 12 MinutesScore: Weight
Scaling OptionsBeginner5 x 2 @ Pause in bottom, 2 seconds
IntermediateAs written
3 rounds for time
12 Deadlifts 225/155
6/4 RMU
200m run
Run sub:
- 20/15 Cal row
- 16/13 Cal bike
- 14/12 Cal ski
TC: 10 minutes
Score: Time
KG: 100/70
Scaling Options
Beginner
12 Deadlifts @ Moderate
4 Strict band assisted chin ups
100m Jog
Intermediate
12 Deadlifts @ 185/125
4 BMU/Jumping RMU
200m Run
2 sets
30 hollow body band lat pulldown
30 Tall kneeling light band tricep push down
PErform these in a tall kneeling position