September 7, 2022

Wednesday, September 7th 2022

Warm-up
A. General
1 min row or bike @easy
3 Inchworms
45 sec row or bike @mod
7 mini band wall slides
30 sec row or bike @hard
10 alternating Y arm raises on a box*

B. Activation
2 sets
5/side Banded external rotations

5 Elevated arch to hollow

5-7 Tall kneeling banded chest rows

C. Specific (before metcon)
3 x 15 seconds Seated arm action
3 x 25’ A skip
3 x 25’ B skip
3 x 25 Forward shuffle
Arm action:

Gymnastics
Metcon (8 Rounds for reps)
Strict pull up
8 x
20 seconds on
40 seconds off

TC: 8 min
Score: Reps

Scaling Options
Beginner
Banded Lat Pull Down @ controlled eccentric
*PVC Through Band to simulate pull-up bar

Intermediate
Assisted Strict Pull Ups

Perform
N/A

Metcon
Metcon (5 Rounds for reps)
5 rounds, each for time
400m Run
10 Push press 135/95 lbs
Rest 1min between rounds

KG: 60/43 KG
TC: 22 min
Score: Each Round Time

Scaling Options
Beginner
200 m Run
10 Push Press @ Moderate

Intermediate
400m Run
10 Push Press @ 115/75 lbs

Perform
5 rounds, each for time
400m Run
10 Strict press @ 65%
Rest 1:1

Extra Accessory
Metcon (Weight)
EMOM 6minutes
Half kneeling rotational slam ball
4/side