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05/30/2019

Posted on May 29, 19

Crossfit Adoration – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

TTTD4

*treating this like it’s an Open Wod

3 Min AMRAP

10 WBs

(30/20)

10 cal row

Rest 2 min

3 min AMRAP

5 Sq. Sn 135/95

10 cal row

Rest 2 min

3 min AMRAP

5 Thruster

10 Cal row
*Feel free to use this specific warmup from Training Think Tank

π—ͺπ€π‘πŒ-𝐔𝐏 πŸ‘‡β£

π€πžπ«π¨π›π’πœ 𝐏𝐫𝐞𝐩⁣

Row – 2000 / 1500m @ easy pace⁣

*use this as a change to refine rowing mechanics, play with stroke sequence⁣

+⁣

𝐉𝐨𝐒𝐧𝐭 𝐏𝐫𝐞𝐩⁣

A1. Squat Position Sky Reach – 2 x 6 rotations ea side; rest 30sec (open up thoracic and shoulders)⁣

A2. Banded Scaption – 2 x 8; rest 30sec (focus on scap movement, as hands pass overhead, scaps retract and depress)⁣

A3. Miniband Squat Position Hip ABduction – 2 x 10; rest 30sec (position specific glute activation)⁣

+⁣

𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭 π’π©πžπœπ’πŸπ’πœ 𝐏𝐫𝐞𝐩⁣

A. Snatch Complex – Btn Snatch Push Press x3 + Snatch Balance x3 + OHS x3 – 3-4 sets of the complex @ building load⁣

B. Thruster Complex – Push Press x3 + Front Squat x3 + Thruster x3 – 3-4 sets of the complex @ building load⁣

C. WB – 5-7 on the min for 3-4min (start @ 20/14 and progress to 30/20 — focus on breathing throughout the movement (inhale down / exhale up)⁣

+⁣

π’π©πžπœπ’πŸπ’πœ 𝐏𝐫𝐞𝐩⁣

1-3 Short Intervals of ALL 3 workouts ⁣

…example: ⁣ 2 Rounds: ⁣ 7cals Building Row (finishing final pulls at target pace)⁣ 5 Heavy WB⁣ 30sec rest ⁣

⁣

Rest … stay active on AB for 5-10min

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