January 1, 2022

Saturday, January 1st 2022

Warm-up
A. General
60sec Row/Bike/Run/Ski @ easy
30sec Banded good mornings
45sec Row/Bike/Run/Ski @ Moderate
30sec Banded Y pulls
30sec Row/Bike/Run/Ski @ Hard

B. Mobility
PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
*If any knee pain have the athlete elevate the leg, with the shin on a box

C. Specific
3-5 reps on each movement

Metcon
“The Three Fates” (3 Rounds for reps)
@ 0:00
5 rounds
10 Deadlift 225/155lbs
10 Pistols
15 GHD Sit-ups

@10:00
3 rounds
100′ HS walk
100 Double unders

@20:00
For time
150 Wall balls 20/14lbs

Score: 3 separate scores for time
KG: 100/70 + 10/8
TC: 30 mins

Scaling options
Beginner
@ 0:00
5 rounds
8 Deadlift @Moderate
8 Alternating Heel lock Pistol
10 Abmat sit-ups
@10:00
3 rounds
3 Pike pulls (hands on rings, or feet on row seat)
60 Single Unders
@20:00
For time
75 Wall balls 20/14 lbs

Intermediate
@ 0:00
5 rounds
10 Deadlift @185/115
10 Alternating band pistols
20 Abmat sit-ups
@10:00
3 rounds
5-7 Wall walks
80 Single or Double Unders
@20:00
For time
100 Wall balls 20/14 lbs

COMP
As Written

Metcon (Time)
Team Version
*In pairs, one person working at a time

100 Deadlift @225/155
*Every time you switch partners each person does 6 pistols
100 Abmat sit-ups
*Partner holds a plank while the other is working
30 Wall walks
*Every time you switch partners each person does 30 double unders
150 Partner Wall balls 20/14 lbs

Extra Accessory
Metcon (Weight)
Seated Strict Press
6 x 4 @RPE 6

Goal: Vertical pressing strength

Stick to the RPE, realize that this is an accessory and should simply reinforce shoulder position. Control every portion of the eccentric phase and be very explosive on the concentric drive.