15. April 2022
Apr.
15
Friday, April 15th 2022
Warm-up
A. General
2 minutes Row or Bike
10 rotating scorpions
20 hollow rocks
10 Light medball toss situp
2 minutes Row or Bike
10 rotating scorpions
20 hollow rocks
10 Light medball toss situp
B. Activation
2 sets
-5 Barbell elbow rotations
-5 Strict btn Press
-5 Piked hspu
C. Metcon prep
4 sets
3 Front squats from the floor @ascending
3-5 TTB add Box for athletes practicing the skill
Gymnastics
Metcon
EMOM 12minutes
Min 1: 2-4 Deficit HSPU @ascending
Min 2: 6 Med ball toss sit-ups @9/6 kg
Min 1: 2-4 Deficit HSPU @ascending
Min 2: 6 Med ball toss sit-ups @9/6 kg
*Against wall or pass to a partner set @ 2/1.5 m distance apart
Metcon
Metcon (Time)
For time
27-21-18-15 TTB
12-9-6-3 Front Squat 100/70 kg
27-21-18-15 TTB
12-9-6-3 Front Squat 100/70 kg
TC: 18 min
Score: Time
Score: Time
Extra Accessory
Metcon (Weight)
Bent over DB fly’s
4 x 15 @moderate
4 x 15 @moderate
Score: Completed