April 9, 2022

Saturday, April 9th 2022

Warm-up
A. General
2 rounds @increasing intensity on each round
-1 min Row or Bike or Run or Jumping jacks
-30s push up to downward dog
-5/5 Dead bug (Hold every rep for 3 seconds)

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

C. Specific
*Practice deep breathing while moving and maintaining a fully braced core in these prep movements.
2 sets
5 Back squats
5 Front rack elbow rotations
5 Front squats
5 strict press
5 Btn thrusters
5 OH squats
5 scap pulls + 5 Beat swings
3 x 5 pull-ups

Metcon
Metcon (Time)
2012 Regional Event 4

For Time
50 Back Squats (135/95 lbs)
40 Pull-Ups
30 Shoulder-to-Overheads (135/95 lbs)
50 Front Squats (85/65 lbs)
40 Pull-Ups
30 Shoulder-to-Overheads (85/65 lbs)
50 Overhead Squats (65/45 lbs)
40 Pull-Ups
30 Shoulder-to-Overhead (65/45 lbs)

KG: 60/50, 45/30, 30/20
TC: 25 min
Score: Time

Scaling options
Beginner
For Time
50 Back Squats @light-moderate
20 Renegade Row @ moderate
30 Shoulder-to-Overheads @ Moderate above
50 Front Squats @light
20 Renegade Row @ Moderate
30 Shoulder-to-Overheads @light
30-50 Overhead Squats @light
20 Renegade Row @ Moderate
30 Push Press @light

Intermediate
For Time
50 Back Squats (95/65 lbs)
25 Pull-Ups
30 Shoulder-to-Overheads (95/65 lbs)
50 Front Squats (65/45 lbs)
25 Pull-Ups
30 Shoulder-to-Overheads (65/45 lbs)
50 Overhead Squats (45/35 lbs)
25 Pull-Ups
30 Shoulder-to-Overhead (45/35 lbs)
*Athletes can also do band assisted if they need to for the pull-ups

Perform
As written

Extra Accessory
Metcon
Dragon flags
5 x 5