Public Whiteboard

Components

Heavy Grace

Metcon

Settings

Workout

Wednesday, December 15th 2021

A. General
60sec Row/Bike/Run/Ski @ easy
30sec Banded good mornings
45sec Row/Bike/Run/Ski @ Moderate
30sec Banded T pull aparts
30sec Row/Bike/Run/Ski @ Hard

B. Mobility
Front rack bent elbow stretch
5 x/side 5sec contract + 5 sec relax
https://youtu.be/-3S0gZ3xL10

C. Specific
2 sets
3 clean first pull
3 hang muscle clean
3 hang squat clean
3 jerk dips
3 push press
3 Push Jerk
3 tempo clean & jerk

Weightlifting

A: Heavy Grace (Time)

For time
30 Clean & Jerk 225/155lbs

KG: 100/70
Score: Time
TC: 10mins

Scaling options
Beginner
30 Clean & Jerk @Heavy/Same weight as previous test

Intermediate
30 Clean & Jerk @185/135lbs or Same weight as previous test

COMP
As written

Metcon

B: Metcon (Time)

3 rounds
60 double unders
20 KB Swings 24/16 Kg
20/16 Cal Bike/Row/Ski
20 KB Swings 24/16 Kg

Score: Time
TC: 20mins

Scaling options
Beginner
3 rounds
60 single unders
20 Russian KB Swings @light Kg
12/9 Cal Bike/Row/Ski
20 Russian KB Swings @light Kg

Intermediate
3 rounds
40 double unders
20 Russian KB Swings @light Kg
16/14 Cal Bike/Row/Ski
20 Russian KB Swings @light Kg

COMP
3 rounds
20/16 Cal Bike
20 KB Swings @24/16 Kg
20/16 Cal Bike
20 KB Swings @24/16 Kg
20/16 Cal Bike*

*Yes, athletes will stay on the machine for 40 cals between rounds.

Extra Accessory

Metcon (No Measure)

Half kneeling pallof press
3 x 8/side

Goal: Core stability

Brace the core, then and only then, press forward aggressively and hold in extension for 2-3 seconds for every rep