April 3, 2021

Saturday, April 3rd 2021

Warm-up
A. General
60sec Row/Bike/Run/Ski @ easy
30sec Air squats
60sec Row/Bike/Run/Ski @ Moderate
30sec Banded Y pulls
60sec Row/Bike/Run/Ski @ Hard

B. Mobility
PVC shoulder dislocate
10-12 Repetitions

-As close as you can while maintaining lock out and retraction in the scap

C. Specific
2 sets
10 bent over dual kb rows
20 in-and-out plate hops
5 beat swings + 5 scap pulls
6 alternating pistols or pistol progression:
Ie:
-high box step up
-box elevated pistol

Metcon
Metcon (Time)
10 rounds for time
1 Legless Rope Climb
50 Double unders
10 TTB
10 Alternated Pistols

Scaling options
Beginner
10 rounds
5 Ring rows
30-50 single unders
10 V-ups
10 Alternated high box step ups

Intermediate
10 rounds
4 Strict pull-ups
30-50 Double unders
5 TTB or 10 Toes to eye level
10 Alternated Box elevated Pistols

COMP
As written

Metcon (AMRAP – Reps)
Team Version

4 rounds, in pairs
you go, i go
AMRAP 2mins: 1 legless rope climb
AMRAP 2mins: 50 double unders
AMRAP 2mins: 10 TTB
AMRAP 2mins: 10 Alternated pistols

*Within the amrap, partner 1 must complete the required work, then partner two will follow, switching back and forth through the amraps, one person working at a time, for 32mins of total work. Example:

In the first 2 minute amrap, partner 1 must perform 1 rope climb before tagging partner 2. In the second Amrap, partner 1 must complete 50 double unders before tagging partner 2. In the third amrap, each partner performs 10 TTBs before they can tag their partner, and so on. Going back and forth you go, I go, within each amrap to get as many total reps as possible.

Extra Accessory
Metcon
Cool down 3-4 minutes on bike or rower

Lower Body Flow