A) Whiteboard Brief (0:00 – 3:00)
– Strength: Today you’ll superset your floor press and pull-ups. This is 5 ”work sets” so do not include
your warm-up sets in this. For the Floor press, start at about 60% and build in a weight each set ending
on a challenging but NOT maximal set.
– Metcon: Today’s metcon should be a burner where snatches are light and done UB. 90-95% effort.
– Strength: Today you’ll superset your floor press and pull-ups. This is 5 ”work sets” so do not include
your warm-up sets in this. For the Floor press, start at about 60% and build in a weight each set ending
on a challenging but NOT maximal set.
– Metcon: Today’s metcon should be a burner where snatches are light and done UB. 90-95% effort.
B) Warm Up (3:00 – 15:00)
2 Rounds
6 Bent-over Rows
6 Push Presses
6 Burpees
6 Push Presses
6 Burpees
10 Band Pass Throughs
10 Band Around The Worlds (ea)
25 Banded Pull-Aparts
10 Thoracic Rotations (each side)
25 Banded Pull-Aparts
10 Thoracic Rotations (each side)
Then,
Pec Stretch (30-60s each)
Then,
Review Floor Press + Pull-ups
*Warm-up both movements x 3 sets.
Then,
Review Floor Press + Pull-ups
*Warm-up both movements x 3 sets.
C) Strength (15:00 – 35:00)
1a) Medium Grip Floor Press: 5 x 5, adding weight each set. Rest 45s.
1b) Wide Grip Pull-ups: 5 x 5. Rest 45s.
2) Metcon Prep:
2 Rounds at game speed of:
10 Muscle Snatch (or Power Snatch)
5 Burpees over the Bar
Rest 60-90s.
D) Metcon (35:00 – 55:00)
”James B”
4 RFT:
15 Power Snatch (75, 55)
15 Burpees Over the Bar
Rx+:(95, 65)
L3: (65, 45)
L2: (55, 35)
L1: (10 Alt. DB Snatch) (10 Regular Burpees)
9:00 Cap
E) Extra Credit (55:00 – 60:00)
AFAP:
75-50-25
Banded Face Pull-Aparts
Single Arm Banded Pushdowns (each side)