ContractionsInspiration”Be humble. Be hungry. And always be the hardest worker in the room.”
-Dwayne JohnsonWarm-upWarm-upI. 7:00 AMRAP at easy pace
1 Wall Walk
3 Burpees
6 Air Squats/BB Front Squats/Light Front Squats
9 Calories (any, row preferred)
II. Clean progression:
5 Clean Deadlifts
5 High Hang Muscle Clean
5 Hang Power Clean
5 Power Clean
III. 5-7 minutes to build Front Squat to weight you will use in Metcon.Metcon1000m Row (Time)Max Effort 1000m Rowrest as needed before starting part 2 of metconMetcon (AMRAP – Rounds and Reps)AMRAP x 7 MINUTES
2 Front Squat or Goblet Squat
4 Push-upsScaling:
Row — If unable to Row athletes can attempt 1000m Ski.
Front Squat — If unable to load the Front Rack position with a bar athletes can Back Squat from the rig or try a DB Front Squat. If unable to Squat, Weighted Lunges or Step-ups can be subbed.
HSPU — If unable to HSPU then modify to a 5 inch height or HRPU. We want something that will keep athletes moving for the entire 7:00.Metcon (AMRAP – Rounds and Reps)AMRAP x 7 MINUTES
2 Front Squat (from floor) (135/95)
4 Hand Release Push-upsScaling:
Row — If unable to Row athletes can attempt 1000m Ski.
Front Squat — If unable to load the Front Rack position with a bar athletes can Back Squat from the rig or try a DB Front Squat. If unable to Squat, Weighted Lunges or Step-ups can be subbed.
HSPU — If unable to HSPU then modify to a 5 inch height or HRPU. We want something that will keep athletes moving for the entire 7:00.Metcon (AMRAP – Rounds and Reps)AMRAP x 7 MINUTES
2 Front Squat (from floor) (185/135)
4 Handstand Push-upsScaling:
Row — If unable to Row athletes can attempt 1000m Ski.
Front Squat — If unable to load the Front Rack position with a bar athletes can Back Squat from the rig or try a DB Front Squat. If unable to Squat, Weighted Lunges or Step-ups can be subbed.
HSPU — If unable to HSPU then modify to a 5 inch height or HRPU. We want something that will keep athletes moving for the entire 7:00.WeightliftingFront Squat (2 sets of ME Front Squat w metcon weight)perform 2 max effort sets using the weight from the metcon. do not pause during the lift (too or bottom). score your highest set. note both sets in your notes. rest as needed between sets.