August 25, 2022

Thursday, August 25th 2022

Warm-up
A. General
200m run
then
25’ Toy Soldier Walk*
25’ Inchworm (no push up)
*

B. Mobility/Activation
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back

C. Specific
2 sets
10-20 second hollow body hold
10-20 second superman hold
10 Banded good mornings

Weightlifting
Deadlift (9 x 1 Speed Deadlift @50% + light bands)
1 rep every 30 seconds

TC: 5 min
Score: Weight on bar

Scaling options
Beginner
No bands, 9 x 2 @ controlled speed

Intermediate
As written

Perform
N/A

Metcon
Metcon (Time)
10-20-30-20-10
200m Run
KBS 32/24 KG
HR Push-ups

TC: 18 min
Score: Time

Scaling Options:
Beginner
10-15-20-15-10
100-200m run
KBS @ 16/12kg (Russian if necessary)
Hand elevated push ups

Intermediate
Reps as written
KBS @ 24/16kg
Band assisted HR push up if necessary

Perform
N/A

Extra Accessory
Metcon (Checkmark)
Wall walks
3 x 3-5 reps, for quality

Hold top of last rep + 20 Shoulder or hip taps