A. General
EMOM 4 mins:
Min 1- 6 alternating dynamic spiderman stretch + 6 Full squat T spine rotations
Min 2: Run 100m
B. Mobility
90/90 hip rotations
12 rotations (6/6)
https://youtu.be/dMsXx_Qqpj0
C. Specific
Goblet squat hold + shift
3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set
https://www.youtube.com/watch?v=ShvTpCsgTiw
This exercise will prime:
1) Ankle mobility
2) Hip mobility
3) Hip stability
4) Foot stability
5) Squat coordinationBack SquatEMOM 12minutes
Min 1: 1 @ 80%
Min 2: 5 @ 70%
Min 3: 10 @ 50%
Min 4: Rest
TC: 12 min
Score: Weight
Scaling options
Beginner
@ 3 sec down
Min 1: 1 @ Heavy
Min 2: 3 @ Moderate
Min 3: 5 @ Light
Min 4: Rest
Intermediate
As Written
Perform
3 sets
Back squat 3 reps @ 80%
Rest 2 mins
Back squat 8 reps @70%
Rest 2 mins
Back squat 15 reps @50%
Rest 4 mins* Bar mu progression (Before Metcon)
6 thrusters @ empty bar
3 Jumping lat to fly
6 thrusters @ empty bar
3 Jumping hip to bar / 3 hip to bar
6 Thrusters @ empty bar
3 Jumping bmu / BMI
Ramp up
9-6-3
Thruster
Pull-up/CTB/BmuMetcon (Time)For time
21 Pull-ups
21 Thrusters 95/65 lbs
18 CTB
18 Thrusters 115/75 lbs
15 Bar mu
15 Thrusters 135/95 lbsTC: 16 min
Score: Time
Scaling options
Beginner
21-18-15
Ring rows
Thrusters @ light
Intermediate
15 Pull-ups
21 Thrusters @75/55 lbs
12 CTB
18 Thrusters @95/65 lbs
6 Bar mu OR 9 Jumping bar mu
15 Thrusters @115/75 lbs
Perform
As written