September 1, 2022

Thursday, September 1st 2022

Warm-up
A. General
3 sets
20 sec Machine sprint
25/25’ Overhead KB Carry

B. Mobility
Prayer stretch with foam roller
2 x 7-10 PNF breaths:
Contract on the inhale, relax + lengthen on the exhale

C. Specific
Take 5 or so minutes for the HS walk to practice progression written below and another 5 or so for the Pistol

Gymnastics
Metcon (Distance)
Class Practice 10 minutes

HS walk:
– Shoulder tap, feet against wall or box
– Freestanding Handstand
– Spotted HS walk

Pistol:
– Pistol to low box
– Assisted with Band
– Heel elevated

2. Test:
1. Max distance unbroken HS walk
2. Max rep pistols in 2 minutes

Metcon (AMRAP – Reps)
Max Pistols reps in 2minutes

Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips

KG: 60/45 KG
TC: 12 min
Score: Time

Scaling Options
Beginner
Cleans@ RPe 6/10
Bench Dips

Intermediate
Cleans @ 115/75
Feet Assisted Ring Dips

Perform
N/A

Extra Accessory
Metcon (Checkmark)
Hollow body hold
5 x 30-60 second