HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets for Quality
:20-30s Ring Support (external rotation)
:20-30s Dead hang Hold from pull up bar
:20-30s Superman Hold
B: Metcon (Weight)
3 Rounds Build to a moderate weight
5 Kneeling Single DB Strict Presses (each side)
In today’s variation of the press we are using the 1/2 Kneeling technique, making this a much more complex movement adding in Core Strength as well. Select an appropriate load and adopt a half-kneeling position on the floor. Your right knee should be down, and your left knee up. Hold a DB in your right hand in front of your shoulder with your palm facing you. Keeping your torso upright, press the weight straight above your shoulder as you rotate your palm and forearm outward.
Slowly lower back to the starting position. That’s 1 rep. 5 reps each arm.
C: Metcon (Time)
27-21-15-9:
Chest to Bar Pull-ups
Push Jerks (R+135/95, Rx 115/75)
Run 400m
MODIFICATIONS
CHEST-TO-BAR
Decrease reps
Banded Strict Chest-to-Bar Pull-ups & decrease reps
Chin Over Bar Pull-ups
Strict Pull-ups – decrease reps
Ring Rows
DB Bent-Over Rows
PUSH JERK
Decrease Load
Double Dumbbell Bench (injury)
RUN
Decrease Distance, practicing increased Intensity
This workout has a beautiful combination of movements – pull, push, run. Lots of opportunity for a high heart rate too.
Another longer time domain – 16-22 minutes. Time Cap 22min
Scoring – total time to complete the workout.
CHEST-TO-BAR PULL UPS
72 reps total.
Approach each round with the mindset that they could be completed in 3 sets (i.e., 27 = 9-9-9 or 12-9-6 and 21 = 7-7-7 or 10-6-5) . More than 3 sets is ok, but the rest period needs be short.
If you do not have at least 10 consecutive C2B Pull-Ups, decrease the repetitions to 21-15-9-6 or 15-12-9-6.
PUSH JERKS
72 reps total.
Similar to the C2B, athletes should be able to complete all rounds in ~3 sets.
Keep in mind that coming off the Pull-Ups, the load will feel heavier than it may if coming off a run.
RUN
Aim to complete the run in under 2:00.
Although not easy, consider the run as an active recovery for the work inside the gym (C2B & PJ)
D: Metcon (No Measure)
COOL DOWN IF TIME PERMITS
GROUP STRETCH
Published by: Breanne Feudale in Uncategorized