September 21, 2022

Wednesday, September 21st 2022

Warm-up
A. General
1 min row or bike @easy
3 Inchworms
45 sec row or bike @mod
10 alternating Y arm raises
30 sec row or bike @hard

B. Activation
2 sets
5-7 Elevated hollow to arch drill
5-7 Banded lat pull downs

C. Specific (before metcon)
2 sets
30 second row
10 Alternating banded moon bounds

10 forward leaning bunny hops

5 Box jumps

Gymnastics
Metcon (8 Rounds for reps)
Strict pull ups

8 x
30 seconds Max reps
30 seconds rest

TC: 8 min
Score: Reps

Scaling Options
Beginner
Banded Lat Pull Down

Intermediate
Assisted Strict Pull Ups

Perform:
Progression 3
4 sets
Bar MU X%
Rest as little as possible between unbroken sets.
10% from last week

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 minutes
21/18 Cal Row
12 Box Jumps 30/24"

TC: 15 min
Score: Rounds and Reps

Scaling Options
Beginner
15/12 Cal Row
12 Box Jumps @moderate

Intermediate
18/15 Cal Row
12 Box Jumps @24/20"

Perform
As written

Extra Accessory
Metcon (Checkmark)
Hip extension hold
3 x 20
Hold 5 seconds every 5 reps
Rest 60-90 seconds between sets