10.21.2021
Warm-up
[3:00-13:00]
AMRAP 8:00 for Quality
:30sec Jump Rope
8/8 Single Leg Romanian Deadlift
6 (Inchworm Push-Up + Squat)
:30sec Dead-Bugs
10/10 Glute Bridge March
+
[13:00-18:00]
Get to Weight for Weightlifting
Weightlifting
[18:00-30:00]
Deadlift (4 x 5 sets; Every 2:30)
*Start @ 65-70% and work towards a heavy set of 4 for the day
*These reps are to be done dead stop, so reset on each pull off the floor.
Deadlift (8 x 5 sets; Every 2:30)
*start light and build to a tough set of 8 for the day
Specific Prep
[30:00-43:00]
Spend time on Muscle-Up Primers
-Go over Box/Jumping Bar Muscle-Up
-Go Over Banded Bar Muscle-Up
These can be utilized today during metcon as good modifications
+
Set up for workout
Metcon
[43:00-53:00]
Crouching Tiger, Hidden Dragon (AMRAP - Reps)
10:00 AMRAP Ladder
1-2-3-4-5-6-7...
Burpee Chest to Bar Pull Ups
30 Double Unders Each Set
Open/RX+: Bar Muscle Ups
CC: Push/Threshold
Goal: 6-9 Rounds
Choose an appropriate BMU modification to allow you to get to the goal rounds
Score is total reps:
round 1 = 31 reps
round 2 = 63 reps
round 3 = 96 reps...etc.
Crouching Tiger, Hidden Dragon (BUILD) (AMRAP - Reps)
10:00 AMRAP
1-2-3-4-5-6-7...
Burpee Jumping Pull-Up
30 Single Unders Each Set
Cool Down/Stretch
[53:00-60:00]
2 Rounds Through Right Leg then left leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Half Pigeon
