Menu
0 Comments

Thursday, July 8th 2021

Warm-up
A. General
3 rounds
10/8 cal Row @increasing intensity
10sec hollow position + 5 V-ups
10 Prone pvc press

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
3 DB hang cleans
5 Hspu
3 Burpee box jump overs

Gymnastics
Metcon
Compression Drills
-Feet glide Forward
-Feet drags
-Feet glide Backward

Score: For quality
TC: 10mins

Metcon
Metcon (Time)
For time
30 DB Hang cleans 2×50/35lbs
40 hspu
50 Burpee box jump overs 24/20"
40 hspu
30 DB Hang cleans 2×50/35lbs

KG: 22.5/15
Score: Time
TC: 18mins

Scaling options
Beginner
For time
30 DB Hang cleans @2xlight
40 push-ups / hand elevated
30 Burpee box jump overs @low
40 push-ups/ hand elevated
30 DB Hang cleans @2xlight

Intermediate
For time
30 DB Hang cleans @2×35/25lbs
40 piked hspu
50 Burpee box jump overs 24/20"
40 piked hspu
30 DB Hang cleans @2×35/25lbs

Extra Accessory
Metcon
Shoulder health
Prone angels
EMOM 8minutes
Odd: Max reps
Even: Rest