16. April 2022
Apr.
16
Saturday, April 16th 2022
Warm-up
A. General
1 min row or bike @easy
5 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*
1 min row or bike @easy
5 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. Metcon Prep
3 sets
5 beat swings + 5 Jumping pull-ups*
5 Russian swings + 5 KB swings
30 seconds of double unders
5 Banded OHS + 5 OHS @ascending
Box Butterfly progressions:
Metcon
Metcon (Time)
Regionals 2011- Event 4
For time
100 Pull-ups
100 Kettlebell swings 24/16 kg
100 Double-unders
100 Overhead squats 45/30 KG
For time
100 Pull-ups
100 Kettlebell swings 24/16 kg
100 Double-unders
100 Overhead squats 45/30 KG
Metcon (Time)
Team Version
With a partner complete the following
With a partner complete the following
For time
150 Pull-ups
150 Kettlebell swings 24/16kg
150 Double-unders
150 Overhead squats 42.5 / 30 kg
– Athletes must switch who’s working every 15 reps
Extra Accessory
Metcon (Weight)
Single leg, lateral med ball toss against wall
6 x 5/5
6 x 5/5
Score: Time