22. Mai 2022
Mai
22
Sunday, May 22nd 2022
Warm-up
A. General
Run 200m
25′ samson stretch lunges
Run 400m
25′ Banded Monster Walk
Run 200m
25′ samson stretch lunges
Run 400m
25′ Banded Monster Walk
B. Mobility
PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
*If any knee pain have the athlete elevate the leg, with the shin on a box
C. Specific
2 sets
5/5 Single leg broad jump
10 Banded good mornings
12 Trap-3 raises
Metcon
Metcon (Time)
For time
150 KB swings @ 24/16 kg
100 Box step-up overs @ 24/16 kg, 24/20"
3Km Row or 5km Bike
150 KB swings @ 24/16 kg
100 Box step-up overs @ 24/16 kg, 24/20"
3Km Row or 5km Bike
Extra Accessory
Metcon (AMRAP – Reps)
Tabata DB Anchored Sit-ups
Score: Time
Scaling Option:
Beginner
10 rounds
15 KB Swings
10 BOX step Over
Then:
3 k row or 5 k Bike