Public Whiteboard

Components

Back Squat

Metcon

Settings

Workout

Friday, August 5th 2022

A. General
30sec Easy Row or Bike
30sec Air Squats
30sec Moderate Row or Bike
30sec Full squat T-spine rotation
30sec Hard Row or Bike

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
3 sets
25’/25’ Banded monster walks
5-3-1 Squats @Asecending
Tempo 4.1.X.1

Weightlifting

A: Back Squat (Paused, 2sec bottom)

Back Squat

5 x 1 @90%+
Rest as needed between reps
Pause 2 seconds in the bottom

TC: 15 min
Score: Weight

Scaling Options
Beginner
5 x 3 @ controlled descent

Intermediate & Perform
As written

Metcon

B: Metcon (Time)

For time
1000m Run
50 DB Step-ups 1x50/35lbs, 24/20"
50 Wall balls 20/14 lbs
50 DB Snatch 1x50/35lbs
1000m Run

KG: 22.5/15, 9/6 KG
TC: 22 min
Score: Time

Scaling Options
Beginner:
400-800m Run
50 Step-ups @ 20/16"
50 Wall Balls @ 12/8lbs
50 DB Snatch @25/15lbs
400-800m Run

Intermediate:
800-1000m Run
50 DB Step-ups @40/25
50 Wall Balls @ 14/10lbs
50 DB Snatch @40/25
800-1000m Run

Perform
150 Double unders
50 DB Step-ups @50/35
50 GHD Sit-ups
50 DB Snatch @50/35
50 GHD Sit-ups
150 Double unders

Extra Accessory

Metcon (No Measure)

Banded Single leg RDL
3 x 10/leg
Rest 30-45 sec between legs and sets
Hold 2 sec at bottom + explode up