September 4, 2022

Sunday, September 4th 2022

Warm-up
A. General
3 sets
60sec Bike or Row @ nose breathing
30sec Air squats
30sec low box jumps

B. Mobility
Banded hip flexor stretch
45sec/side

C Activation
2 sets
-5 Tempo Front Squats @4.2.X.1
-5/5 Cossack squats
-5 Depth jump + pause

Weightlifting
Metcon (Weight)
5 rounds
4 Pause Front Squats @ Heavy (RPE 8)
4 Depth jump + hold landing 4 seconds+ Vertical jump
4 Heavy Wall Balls @ higher than 10′
Rest 2 minutes

TC: 18 minutes
Score: Weight

Scaling Options
Beginner
4 Pause Front Squats @ Heavy (RPE 8)
4 Vertical Jumps
4 Wall Balls

Intermediate
As Written

Perform
N/A

Metcon
Metcon (Time)
5 rounds for time
60 Double-unders
6 Deadlifts @ 75%

TC: 14 minutes
Score: Time

Scaling Options
Beginner
60 Single unders
6 Deadlifts @ Moderate

Intermediate
40 Double Unders
6 Deadlifts @ 75%

Perform
N/A

Extra Accessory
Metcon (Checkmark)
Paloff Press
3 sets of 10/side
Set 1: Standing
Set 2: Half Squat
Set 3: Deep Squat