Public Whiteboard

Components

Metcon

Settings

Workout

Tuesday, August 9th 2022

A. General
2min Machine
-10/10 single arm banded rows
-10 Pause ring rows*
-6 Slam balls
*Pause 2 seconds with chest to rings

B. Mobility
Child's pose
60 seconds
-Focus on connecting breathing:
Inhale = contract
Exhale = Relax and go deeper in the stretch

C. Specific Metcon Prep
-7 hang clean pull
-7 Hi hang power cleans
-7 hang power cleans

Gymnastics

A: Metcon (No Measure)

5 sets
12 Feet elevated body row
Rest 20 seconds
Max rep strict chin ups
Rest 20 seconds
12 partner med ball toss sit ups
Rest 2 minutes

TC: 24 min
Score: Chin Up Reps

Scaling Options
Beginner
6-10 Body row
Rest 20 seconds
Max rep banded Supinated Lat Pulldown
Rest 20 seconds
8 sit ups

Intermediate
6-10 Feet elevated body row
Rest 20 seconds
Max rep banded strict chin ups
Rest 20 seconds
10 partner med ball toss sit ups

Perform
N/A

Metcon

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 8 minutes
8 Hang Power Clean 115/75lbs
50 Double-unders

KG: 50/35 KG
TC: 8 min
Score: Rounds and Reps

Scaling Options
Beginner
8 Hang Power Clean @ 45/35 lbs
30 Single unders

Intermediate
8 Hang Power Clean @75/55 lbs
50 Single unders or 30 Double Unders

Perform
As Written

Extra Accessory

Metcon (Weight)

Pendlay rows
3 x 10
Rest 60 seconds

- Explode up
- Control the eccentric phase