May 25, 2022

Wednesday, May 25th 2022

Warm-up
A. General
Row 150m
25′ samson stretch lunges
Row 200m
10 Beat Swings
10 Muscle snatches

B. Mobility
Elevated Banded ankle rocks
10/side @5second hold in compression

C. Specific
3 sets
4 Back squat: ramp up
4-8 Shrimp squat or bulgarian split squat

Weightlifting
Back Squat (4 x 6 @60-70%)
EMOM 12minutes
Min 1: 6 reps @ 60-70%
Min 2: Max reps Pistols or Bulgarian split squats
Min 3: Rest

TC: 12 min
Score: Weight on Back Squat

Scaling options
Beginner
Min 1: 6 reps @ Moderate
Min 2: Bulgarian split squats
Min 3: Rest

Intermediate
Min 1: 6 reps @ 60-70%
Min 2: Heel Lock Pistols or Bulgarian split squats
Min 3: Rest

Perform
As written

Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#

@0:00
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

@7:00

KG: 60/40
Score: Time for both workouts
TC: 20 mins

Scaling options
Beginner
Isabel @light
"Helen"
3 rounds
200m Run
21 Russian KB Swings @mod
12 Jumping pull-ups

Intermediate
Isabel @115/75
Helen @ Rx’d

Perform
Isabel
Rest 10 minutes
Helen

Extra Accessory
Metcon
Single leg pallof press
3 x 12/12