5.25.2022
Warm-up
[3:00-15:00]
2:00 Cardio Choice
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5:00 AMRAP
8 (Inchworm Push-Up + Squat)
10/10 Glute Bridge March
:15sec Dead-Hang + :15sec Active Hang
8 Kip Swings
Specific Prep
[15:00-25:00]
Today's coaching is focused on "Points of Performance" / "Full Range of Motion"
Pull-Ups: Full extension at the bottom of each rep and chin over bar at the top of each rep. Focus on being rhythmic and relaxed throughout.
Push-Ups: You should be a moving plank and initiate the rep through the shoulders and not the elbows.
Abmat Sit-Ups: Hands must touch overhead and touch the toes for the rep to be an "Rx" Rep.
Air Squat: Hip crease below parallel and show full hip extension at the top of each rep.
PREP
5-10 PERFECT reps of each movement
Metcon
[25:00-50:00]
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squatsCC: Pacer/SUSTAIN
Time Domain: 13:00-18:00
This is a re-test of the classic benchmark workout from week 1 with the focus being on staying steady and chipping away in the best way you can. Speed of repetition will increase as we move from pull-ups to pushups to sit-ups and finishing off with a fast set of 100 air squats.
Open/RX+: Same as fitness
Angie (BUILD) (Time)
For Time (25:00 CAP)
50 Strict Banded Pull-Ups
50 Band Assisted Push-Ups
75 Sit-Ups
100 Air Squats
Cool Down/Stretch
[50:00-60:00]
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
Metcon (Weight)
3 Sets
10-12 DB Pullovers
8/8 Single Arm DB Rows
EXTRA Competitor WOD
Weightlifting – A- (Before Main WOD)
Conditioning -B- (After Main WOD)
Behind The Neck Jerk ( 1 rep x 10 sets; every 90s *Building to a 1RM)
Metcon (Time)
5 Rounds
250m Row @ 5k Pace
R: 30sec
250m Row @ 2k Pace
R: 30sec
1000m Bike Erg @ 10k Pace
R: 2:00 b/s
