April 15, 2022

Friday, April 15th 2022

Warm-up
A. General
2 minutes Row or Bike
10 rotating scorpions
20 hollow rocks
10 Light medball toss situp

B. Activation
2 sets
-5 Barbell elbow rotations
-5 Strict btn Press
-5 Piked hspu

C. Metcon prep
4 sets
3 Front squats from the floor @ascending
3-5 TTB add Box for athletes practicing the skill

Gymnastics
Metcon
EMOM 12minutes
Min 1: 2-4 Deficit HSPU @ascending
Min 2: 6 Med ball toss sit-ups @20/14 lbs*

*Against wall or pass to a partner set @ 6/4’ distance apart

TC: 12 min
Score: Completed

Scaling options
Beginner
EMOM 12
Min 1: 6-8 Push up @ hard
Min 2: 4-6 Sit Ups @fast concentric

Intermediate
EMOM 12
Min 1: 3-6 hspu
Min 2: 6 Med ball toss sit-ups @14/10 lbs

Perform
As written

Metcon
Metcon (Time)
For time
27-21-18-15 TTB
12-9-6-3 Front Squat 225/155 lbs

KG: 100/70 KG
TC: 18 min
Score: Time

Scaling options
Beginner
27-21-18-15 Knee tuck or V-up with PVC
12-9-6-3 Front Squat @Moderate-Heavy

Intermediate
27-21-18-15 Toes to Eye Level
12-9-6-3 Front Squat @155/105 lbs

Perform
27-21-18-15 GHD sit-ups
12-9-6-3 Front Squat @225/155 lbs

Extra Accessory
Metcon (Weight)
Bent over DB fly’s
4 x 15 @moderate