September 11, 2022

Sunday, September 11th 2022

Warm-up
A. General
3 rounds
200m Run @ increasing intensity
10 Rotating scorpions
10 Jumping push-ups / kneeling jumping push-ups
10 Alternating DB floor press @ light*
*Work on triceps engagement

B. Mobility
90/90 hip stretch
60sec per side

C. Specific Metcon
100m Row @ easy
5 Back squats
100m row @ mod
4 Front squats
100m row@ hard

Weightlifting
Metcon (Weight)
3 sets
12 Alternating DB bench press
50′ Silverback swings @ light
Rest as needed

TC: 10 min
Score: Weight

Scaling Options
Beginner & Intermediate
As Written

Metcon
Metcon (Time)
For time
2000m Row
25 Back Squats @ body weight
1500m Row
15 Front Squats @ body weight
1000m Row

TC: 30 minutes
Score: Time

Scaling Options
Beginner
Row 1500m
25 Back Squats @ 50% body weight
Row 1000m
15 Front Squats @ 50% body weight
Row 500m

Intermediate
Row 1500m
25 Back Squats @ 75% body weight
Row 1000m
15 Front Squats @ 75% body weight
Row 750m

Perform
As Written

Extra Accessory
Metcon (Checkmark)
Low rings face pull
3 x 12-15