23 Mar, 2021
3.23.21
Metcon
In 15 mins complete:
200m Run
9p secs/side Hip & Knee External Rotation
Then complete 2 rounds of:
6/side Banded Side Clam Hold (Hold for 6 secs at the top)
8/side DB Front Rack Rear Foot Elevated Split Squats
8/side Single Leg Deadlifts
8 No Jump Burpees
16 Alternating Jumping Lunges
200m Run
9p secs/side Hip & Knee External Rotation
Then complete 2 rounds of:
6/side Banded Side Clam Hold (Hold for 6 secs at the top)
8/side DB Front Rack Rear Foot Elevated Split Squats
8/side Single Leg Deadlifts
8 No Jump Burpees
16 Alternating Jumping Lunges
Back Squat (Complete 6 sets of 3 reps (T32X1))
Metcon (Time)
AQAP complete:
3-6-9-12-15 Front Squats
3-6-8-12-15 Shoulder to Overhead
12 Burpees Over Bar (bar facing)
3-6-9-12-15 Front Squats
3-6-8-12-15 Shoulder to Overhead
12 Burpees Over Bar (bar facing)
Time Cap: 12 mins
Rx: 115/80
Rx+: 155/105
Metcon
Optional Extra Work
EMOM x 9 mins:
1. 30 sec Hollow Hold
2. 30 sec/side Side Plank
3. 30 sec Ring Front Plank
Every 90 secs for 9 mins:
1 Snatch Pull + 1 Squat Snatch
(Start at 70% and work up to 90-92% of your 1RM)
EMOM X 6 mins:
1-3: 2 Snatch Pulls + 2 Touch and Go Squat Snatches (at 80% of previous complex)
4-6: 3 Snatch Pulls + 3 Touch and Go Squat Snatches (at 70% of previous complex)
Complete 4-5 sets of:
45 secs Row
Rest 45 secs
45 secs Assault Bike
Rest 45 secs
45 secs Ski Erg
Rest 45 secs
If you are doing the Open don’t go too heavy, keep to around 70-80% of your 1RM.