July 14, 2022

Thursday, July 14th 2022

Warm-up
A. General
EMOM x 9
1. 60sec Bike or Row @ Ascending intensity
2. 30sec RDL + Reach
3. 30sec low box jumps

B. Mobility
PNF Hamstring stretch
45 sec per side
– 5 seconds contraction, pushing against the band with your foot
– 5 seconds stretch, pulling your foot back with the band

C. Specific
3 sets
10 Banded Goodmornings
3/3 KB windmills
3 deadlifts @ ascending

Metcon
Metcon (Time)
9-7-5 Deadlifts 315/225lbs
21-15-9 Overhead sit-ups 45/25lbs

Rest 1:1

Metcon (Time)
21-15-9
Deadlift 155/105 lbs
Overhead sit-ups 45/25lbs

KG: 145/100, 20/10 KG
TC: 25 min
Score: Time

Scaling Options
Beginner
Deadlift @ Heavy (3 sets) & Lighter (2 sets)
Regular Sit Ups

Intermediate
Deadlifts 275/185, 135/95
Overhead Sit Ups 35/15 lbs

Perform
N/A

Extra Accessory
Metcon
Side plank lateral raise
3 x 12/side
No rest between sets and sides