Competitors Track– 02/13/2023

WARM UP

2-3 Minutes foam rolling anything that needs love (focusing on back, quads, hamstrings, calves)

:60 Banded Frog Stretch
2x through Hip Flow (once in each position)

2 Rounds
10 Iron Cross Stretch
10 Scorpion Stretch
5 Downward Dog to Cobra
then…

2 Rounds
20 Banded Pull Aparts
10 Banded/PVC Pipe Pass Throughs

WARM UP FOR CONDITIONING

3 Rounds
6 Cal Row – increase pace each round, end VERY hard
3 Burpee Box Jump Overs
4 Sprawls

CONDITIONING

Every 5 min x 10 rounds
20 Cal Row
10 Burpee Box Jump Overs
20 Sprawls

Competitive athletes -row should be under 1:20 min
All athletes- burpees should be as fast as possible!

MOVEMENT PREP FOR BMU/RING MUP

3 Rounds
3 Pulling (R1 – Strict Pull Ups, R2- Strict C2b, R3- BMU)
10 Dubs or Penguin Jumps
5 OHS (increase barbell weight each round to end at metcon weight)
5 Hang Clean and Jerk (increase barbell weight each round to end at metcon weight)

PULLING UNDER FATIGUE

For Time:
100 Double unders
10 OHS @85
10 Bar Muscle ups

100 Double Unders
10 Hang power clean and jerk @85
10 Ring muscle ups

SQUATS

Backsquat – in 10 Minutes work up to a heavy 3RM

CORE

3 rounds:
:20 One legged wall sit each side
:40 Weighted Plank
*Heavier than last week

DOWN REGULATION

*MUST BE PERFORMED DIRECTLY AFTER TRAINING:

Lay down on your back with your feet up. If you can cover your eyes with a towel/be in a dark room. Turn all music off or turn on weightless by macorni union. For 5 min perform 4 second inhale, 4 second hold, 8 second exhale.

Movement demos available on our Youtube Channel. Like what you see? Sign up and try us– 2 weeks for FREE!

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