May 16, 2020 – Competition

At-Home Workouts (Limited & No Equipment Option)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

Saturday Metcon

*Step 1*
Pick one with its corresponding distance:

Assault Bike 250/200 Calories
Row 5,500/5,000 Meters
Run 3.1 Miles or 5000 Meters
Ski Erg 250/200 Calories
Concept 2 Bike Erg 11,000 or 10,000 Meters

*Step 2*
Pick your next movement grouping…

Option 1 = 5 Burpees + 10 Air Squats
Option 2 = 8 Dumbell Clean and Jerks
Option 3 = 10 Strict Handstand Push Ups

*Step 3*
When the clock begins, perform your step 1 exercises for time.
Every 3 Minutes, you will perform one set of your step 2 option.

So when the clock reaches 3, 6, 9, 12, 15….. you will get off your machine and perform 1 round of the Option 1, 2 or 3 each time until you finish the distance.

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Note:
Have some fun today!

This is a different style of workout, and a good sweaty workout. Pick a pace you can hold the entire time and keep moving. Any rest taken is just adding a possible extra set of your exercise from step 2.

PRIMARY SESSION

A.
For breathing efficiency and movement quality:
1000 Meter Row
50 Russian Kettlebell Swings (32/24 kg)
30 Wall Ball Shots (30/20 lbs)

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

B.
Static Handstand Hold Progressions
Every minute, on the minute, for 2 minutes (2 sets) of complex:
Kick to Handstand on Wall x 3 reps + Back-To-Wall Handstand Hold x 30 seconds
*Attempt to have your feet together before making contact with the wall, and make contact with the wall as softly as possible.

Followed by. . .

Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Reverse Snow Angels x 20 reps (FAST)
Interval 2 – Side Pressing Handstand Hold x 30 seconds
*Attempt to remove your foot from the wall and hold the static handstand as long as possible. Return to the wall when necessary to regain your balance.

Followed by. . .

Every minute, on the minute, for 4 minutes (4 sets) of:
Handstand Push-Up Negative to 4″/8″ Deficit x 5 reps @ 50A1
*If at any time you begin to land hard on your head (without muscular control) remove 4″ of deficit. If the issue persists remove all deficit.

Followed by. . .

Every 15 seconds, for 3 minutes (12 sets) of:
Strict Handstand Push-Up x 1 rep @ 31X0 (1 second pause in headstand position)

Followed by. . .

Every 20 seconds, for 3 minutes (9 sets) of:
Strict Handstand Push-Up x 3 reps

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Headstand Kip to Handstand x 5 reps

C.
Deadlift
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%

Followed by…

Every 3 minutes, for 12 minutes (4 sets):
Deadlift x 6 reps @ 75%

D.
For time:
75/60 Calorie Row
60 Burpees Over the Erg
45 Chest-to-Bar Pull-Ups
30 Kettlebell Snatches (32/24 kg)*
15 Muscle-Ups

Time Cap = 18 minutes

*Kettlebell Snatch: Switch arms every 5 reps, accumulating 15 reps total on each arm. The kettlebell starts from the hang position and finishes locked out overhead.

When the running clock reaches 25:00…

Complete as many reps as possible in 5 minutes of:
Dumbbell Box Step-Overs (70/50 lb DB to 24″/20″)

THIS IS A TESTER! Please hit this portion hard. We have seen these movements come up at Regionals, Santioned Events and Local Competitions. Be sure to apply yourself here!

E.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest 10-15 seconds
Reverse Hypers or Band Pull-Through Wearing a Weighted Vest x 20 reps @ 1010
Rest as needed