February 18, 2021

Thursday, February 18th 2021

Warm-up
A. General
3 Rounds
60 Seconds Row/Bike/Run/Ski @Easy
5 Inch worms (no push-up)
25ft in and out ladder drill

B. Mobility
Half kneeling hip flexor stretch
3 sets of 5 reps w/ 7 sec hold contraction

C. Specific
9mins of:
15sec on/15sec off
1. KB sumo deadlift high pull
2. 6/4ft broad jumps
3. Hollow hold

Metcon
Metcon (Time)
3 rounds for time
40 Hang power cleans @135/95lbs
20 Box jump overs @24/20"
40 Straight legged sit-ups
20 Box jump overs @24/20"

KG: 60/42
Score: Time
TC: 22mins

Scaling options
Beginner
3 rounds for time
40 Hang power cleans @light
20 Box jump overs @low
20 Straight legged sit-ups
20 Box jump overs @low

Intermediate
3 rounds for time
40 Hang power cleans 115/75lbs
20 Box jump overs @24/20"
30-40 Straight legged sit-ups
20 Box jump overs @24/20"

Extra Accessory
Metcon
Cool down

Perform 3minutes of breathing using the 4-7-8 technique.

Inhale 4 seconds
Hold breath 7 seconds
Exhale for 8seconds.
Repeat

Can be done at the same time as stretching.