Thursday, January 27 2022

You have probably noticed that I have switched up the naming convention of our workouts. We now offer “Performance Metcon” which is a more traditional, CrossFit style workout that incorporates a mix of cardio and weightlifting (what everyone is currently used to). We now also offer a “Fitness Metcon” which is a more cardiovascular workout that incorporates body weight and dumbbell movements. It is entirely up to you on which program you want to do, just thought it was time to mix it up!

Coach Will

Warm-Up.

Banded Lat Stretch x 30-60 seconds per side

Banded Sampson Stretch x 30-60 seconds per side

Lateral Banded Walks x 30 seconds each direction

Scapular Pull-Ups x 10-15 reps

Followed by…

Three Sets:

1 Cluster* + 2-3 Thrusters

*Squat Clean straight into Thruster – this is to practice going straight into your first rep each set of the thrusters.

Rest as needed

Followed by…

30 seconds Assault Bike

3 Toes to Bar (or Burpees if you are saving your toes to bar)

20 seconds Assault Bike

3 Toes to Bar

10 seconds Assault Bike

3 Toes to Bar

*Sub burpees for toes to Bar if you are saving yours for the workout.

Strength: Back Squat

Build to a heavy single 90-95%

Performance Metcon: Complete as many rounds and reps as possible in 10 minutes of:

10 Thrusters 95/65 lbs

10 Bar-Over Burpees

10 Toes to Bar

Fitness Metcon: AMRAP 10

10 Jump Squats

10 Burpees

10 V-Ups