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Components

the vortex

Metcon

Settings

Workout

Thursday, December 16th 2021

A. General
60 Seconds Row/Bike/Run/Ski @Easy
5 Banded T pull aparts
80 ft carioca

B. Mobility
Samson stretch
10 reps each side

C. Specific
3 rounds
15 sec on/15 sec off
1. Bike @Hard
2. Tall box jumps
3. Bent over row @light

Conditioning

the vortex (Time)

Run
EMOM
odd minutes- 10 air squats
even minutes- 6 lunges

Rx+ 1.5 miles
Rx 1 mile
Scaled .5 mile

Accessory

B: Metcon (Time)

Rogue Wheel Challenge
Forward Plate Hold for Time
RX Weight:
Men - 45 LBS (20 KG)
Women - 25 LBS (10 KG)

KG 20/10
Score: Time
TC: 10mins

Scaling options

Men - 25 LBS (10 KG)
Women - 10 LBS (5 KG)

Extra Accessory

Metcon (No Measure)

4 sets
10-20 sec/side Contralateral ring plank
Rest 30 seconds
10 Pike up in and out over KB
Rest 30 seconds

Goal: Core stability and compression

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

Whiteboard:

Thursday, December 16, 2021

Male Clients

Ryan
Dreibelbis

5:30 AM CrossFit