April 20, 2022

Wednesday, April 20th 2022

Warm-up
A. General
2 mins Bike/Row/Ski @increasing intensity

B. Mobility
Front rack bent elbow stretch
2 x/side 5sec contract + 5 sec relax

C. Activation
2 rounds
8 x 1 & 1/2 strict press
8 bottom up KB press per arm

D. Bar mu progression (Before Metcon)
6 thrusters @ empty bar
3 Jumping lat to fly
6 thrusters @ empty bar
3 Jumping hip to bar / 3 hip to bar
6 Thrusters @ empty bar
3 Jumping bmu / BMI

Ramp up
9-6-3
Thruster
Pull-up/CTB/Bmu

Weightlifting
Metcon (Weight)
4 sets @ Ascending
1 Strict Press
7 Push Press

TC:10 min
Score: Weight

Scaling options
Beginner
strict press + push press
1 + 7 @ Light-Moderate

Intermediate & Perform
As written

Metcon
Metcon (Time)
For time
21 Pull-ups
21 Thrusters 95/65 lbs
18 CTB
18 Thrusters 115/75 lbs
15 Bar mu
15 Thrusters 135/95 lbs

KG: 45/30, 50/35, 60/40 KG
TC: 16 min
Score: Time

Scaling options
Beginner
21-18-15
Ring rows
Thrusters @ light

Intermediate
15 Pull-ups
21 Thrusters @75/55 lbs
12 CTB
18 Thrusters @95/65 lbs
6 Bar mu OR 9 Jumping bar mu
15 Thrusters @115/75 lbs

Perform
As written

Extra Accessory
Metcon
3 sets
10 Tall kneeling DB seesaw press
15 Tall kneeling banded OH triceps extension
60 second Tall kneeling D ball/Sandbag hold