June 9, 2022

Thursday, June 9th 2022

Warm-up
A. General
Amrap 4 minutes
200m jog
25’ Soldiers walk
10 beat swings

B. Mobility
Tall Kneeling Banded Internal Rotation shoulder stretch

Contract (down) for 5 seconds / relax (up) for 5 seconds
5 reps/side

C. Specific
3 sets
– 4-6 Banded tall kneeling lat pulldown
– 25’ Double foot runner hops x 3*
– Hollow body hold 30 seconds

Gymnastics
Metcon (Weight)
Weighted Strict CTB
5 x 5

TC: 10 min
Score; Weight

Scaling Options
Beginner
5×5 Band or partner assisted Pull Up

Intermediate
5×5 Strict Pull up/ Band assisted strict C2B

Metcon
Metcon (Time)
3.2K Run

In increments of 400m or 800m

Between each interval perform either:
– 25-50′ Heavy farmer’s carry
– 25-50′: Moderate sled push
– 25-50′ Bearhug carry

If athletes chose to run 400m, the object carry will be 25′
If athletes chose the 800m, the carry become 50′

TC: 20 min
Score: Time

Scaling Options
Beginner
Run 1.6-2.4K

Intermediate
Run 2.4-3.2 K

Extra Accessory
Metcon
Standing Banded W
3 x 15
Hold 5 seconds every 5 reps

To counteract the intense loading of the front of the body, we pull our upper back to target the upper posterior chain.