HomeGrown AthletX - Functional Fitness

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A: Metcon (5 Rounds for time)

Every 3:00 x 5 Rounds
9 Box Jump Overs (R+24/20, Rx20/16″)

12 Double DB Front Squats (R+50/35, Rx 40/25)

15/12 Calorie Row or Ski or 11/8 Cal bike

We have some max-ish effort interval training today! We are looking for folks to put their pedal to metal in every round.

The overall "working out" time is between 8:00-12:00 depending on how fast each interval is completed.

We want our athletes to aim for sub-2:00 rounds, giving at least 1:00 of rest before starting the next round.

This workout is scored by time it takes to complete each round.

Movement Standards

Box Jump Over: Athlete takes off with two feet, lands on the box with both feet, jumps or steps off the box onto the other side. The athlete does not have to reach full leg extension on the box.

Double Dumbbell Front Squat: With the dumbbells in the rack position and standing with full hip and knee extension, the athlete squats down until the crease of the hip passes below the knee cap (below parallel), and stands to full extension of the hips and knees.

MODIFICATIONS/SCALING OPTIONS

Box Jump Over (aiming for under :30)

Reduce the height or reps

Step-Over (great for nervous and/or injured athletes)

DB Front Squat (aiming for under :30)

Reduce load, reduce reps

Modify the movement: – Use one DB or hold Medball on front of body / Lunges in place for 18 reps

(squatting to a target is always helpful)

Cals (aim for less than 1:00)

Reduce the number of cals