9.30.2021
Warm-up
[3:00-13:00]
10:00 EMOM
min 1: 25ft Quadruped Crawl
min 2: 10 Hollow Rocks
min 3: 10 Ring Rows
min 4: 2 Wall Walks
min 5: 30sec Dead hang, drop then 15sec Active Hang
then repeat
Metcon
[18:00-38:00]
Half Measures (AMRAP - Rounds and Reps)
20:00 AMRAP
5 Strict Handstand Push-Ups
:20sec Handstand Hold
5/4 Strict Supinated Pull-Ups
:10sec Chin-Over Bar Hold
30 Double Unders
Open/RX+: 30 sec HSH, 7/5 Strict Supinated Pull Ups,15 sec chin over bar hold, 50 DU
CC: PACER/GRIND
Goal: 5-7 Rounds, Steady flow, not pushing pace
"Supinated = underhand grip or "chin up"
*Main focus today is on strength and stability throughout the shoulder while working on some muscular stamina. The conditioning effect should not be too challenging today and the sets are short enough to allow consistent movement. Due to the fact that this is 20 minutes long we will expect accrued fatigue, but nothing that will carry over to athletes later on in the week.
Half Measures (BUILD) (AMRAP - Rounds and Reps)
20:00 AMRAP
5 DB Strict Press
:30sec Plank Hold
7 Ring Rows
:10sec Chin-Over Bar Hold or 15sec Ring Row Hold
50 Single Unders
Accessory Work
[38:00-55:00]
Metcon (Weight)
3 Sets, for Quality
10 Dual DB Upright Rows
10 Dual DB Straddled Z-Press
10 Dual DB Zottman Curls
Load: Choice
Cool Down/Stretch
[55:00-60:00]
30sec Down Dog
1min Pigeon Stretch (right)
30sec Down Dog
1min Pigeon Stretch (left)
30sec Down Dog
1min Low Lunge (Right)
30sec Down Dog
1min Low Lunge (Left)
