A) Whiteboard Brief (0:00 – 3:00)
– Metcon: After an entire month of training the musculature that assists movements like chin ups and HSPU we are putting all our work together to test both the HSPU and chin up. The goal with this workout is to stay consistent and NOT hit failure.
– Metcon: After an entire month of training the musculature that assists movements like chin ups and HSPU we are putting all our work together to test both the HSPU and chin up. The goal with this workout is to stay consistent and NOT hit failure.
B) Warm Up (3:00 – 20:00)
400m Run
Then,
Alternating Tabata (20s work/10s rest x8 rounds total):
1a) Push Ups
1b) Band Pull-Aparts
Then,
3-way Banded Shoulder/Lat Stretch x30s each
Then,
Review Chin Ups, HSPU and all scaling options. Athletes will then 5 minutes of warming up for the
Workout.
Review Chin Ups, HSPU and all scaling options. Athletes will then 5 minutes of warming up for the
Workout.
C) Metcon (20:00 – 40:00)
Rx+:
For time:
10-8-6-4-2
Strict HSPU
10/8 Strict Chin Ups after each set
Rx:
10-8-6-4-2
Kipping HSPU
*7/5 Strict Chin-Ups after each set
L3:
10-8-6-4-2
Kipping HSPU to 1 Abmat
*7/5 Banded Strict Chin-Ups after each set
10-8-6-4-2
Kipping HSPU to 1 Abmat
*7/5 Banded Strict Chin-Ups after each set
L2/L1:
15-12-9-6-3
Box Push-ups
Ring Rows
D) Extra Credit (45:00 – 60:00)
AMRAP 10 of:
10 Side Plank Crunches each
20 Double KB Bent-over Rows
30 DB Rollback Tricep Extensions (light)
*Rest as needed.
Recommended Stretches:
Puppy Dog Stretch x 30-60s
Thread The Needle x 30-60s each