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Metcon

Back Squat

Metcon

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Workout

SATURDAY 11.6.21

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

WU:

FOAM ROLL & ACTIVATION
Foam Roll (~5:00)
Crossover Symmetry Shoulder Protocol (~5:00)
Crossover Symmetry Hip Halo Protocol (~5:00)

MOBILITY
1. KB Calf Smash - 1:00/Side
2. Knuckle Drags - 1:00
3. Banded Hip Flexor Stretch - 1:00/Side
4. Wrist Stretches - 1:00
5. Banded Lat Stretch - 1:00/Side

GENERAL WARM-UP
3 Rounds:
8 Kettlebell Swings
200m Run
4 Strict Pull-Ups
10 Straight Arm Burpees

MOBILITY VIDEOS
https://www.youtube.com/watch?v=zYVZCIS8hsg

https://www.youtube.com/watch?v=EyZOCt5AQ9Y

https://www.youtube.com/watch?v=YVGpcXfpj_M

https://www.youtube.com/watch?v=C33JkG6hL7c

https://www.youtube.com/watch?v=SKvaqHjASWM

1: Metcon (Weight)

5 Sets:
1 Power Clean + 1 Hang Squat Clean

All Sets Performed @ 75-80% of 1RM Clean and Jerk

- Hold onto the bar for both reps.

- Rest as needed between sets.

- Score: Enter weights for all 5 sets.

Or Back Squat if you haven't done so this past week.

2: Back Squat (2X3)

Back Squat

2 Sets:
3 Back Squats

All Sets Performed @ 90-100% of 1RM Back Squat

Metcon (Time)

For Time:
Teams of 2
40 Clean and Jerks (135/95)
1 mile run or 1600M Row
60 Pull-Ups
60 Toes 2 bar
50 Burpee box Jump Overs

*One person working at a time, unless running a mile. Partion reps as needed.
*35 min cap

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

Whiteboard:

Saturday, November 06, 2021

Male Clients

Female Clients

Melissa
Wood

8:00 AM CrossFit

90 lbs

Private

8:00 AM CrossFit

95 lbs