9. Juni 2022
Jun
09
Thursday, June 9th 2022
Warm-up
A. General
Amrap 4 minutes
200m jog
8m Soldiers walk
10 beat swings
Amrap 4 minutes
200m jog
8m Soldiers walk
10 beat swings
B. Mobility
Tall Kneeling Banded Internal Rotation shoulder stretch
Contract (down) for 5 seconds / relax (up) for 5 seconds
5 reps/side
C. Specific
3 sets
– 4-6 Banded tall kneeling lat pulldown
– 8m Double foot runner hops x 3*
– Hollow body hold 30 seconds
Gymnastics
Metcon (Weight)
Weighted Strict CTB
5 x 5
5 x 5
Metcon
Metcon (Time)
3.2K Run
In increments of 400m or 800m
Between each interval perform either:
– 8-15m: Heavy farmer’s carry
– 8-15m: Moderate sled push
– 8-15m: Bearhug carry
If athletes chose to run 400m, the object carry will be 8m
If athletes chose the 800m, the carry become 15m
TC: 20 min
Score: Time
Score: Time
Scaling Options
Beginner
Run 1.6-2.4K
Intermediate
Run 2.4-3.2 K
Extra Accessory
Metcon
Standing Banded W
3 x 15
Hold 5 seconds every 5 reps
3 x 15
Hold 5 seconds every 5 reps
To counteract the intense loading of the front of the body, we pull our upper back to target the upper posterior chain.
Score; Weight
Scaling Options
Beginner
5×5 Band or partner assisted Pull Up
Intermediate
5×5 Strict Pull up/ Band assisted strict C2B