Gymnastic Strength and Metcon
Week 4 of 4
Warm up
2 Sets:
10 Good morning
5/5 single leg Glute Bridges
5 Zombie squat
5/5 Lateral Lunges Per Side
LEG Day
Paused Front Squat
Every 2:00 x 5 sets
4 front squats (60-75% RM )
Tempo Back Squat
Every 2:00 x 5 sets
4 Tempo back squats (3 secs lowering)
Romanian Deadlift
Every 2:00 x 5 sets
10 Romanian Deadlift
Goblet Hold Bulgarian Split Squat
Every 2:00 x 5 sets
10/10 Goblet Hold Bulgarian Split Squat
METCON
Warm up
3 rounds of
200 m row
4/4 single arm DB Deadlift
4/4 single arm upright rows
4/4 single arm DB Push press
4 lateral burpees over bar
Conditioning
CrossFit Games Open 24.1 (RX | Scaled | Foundation)
For time:
21 dumbbell snatches, arm 1 (22.5/15 kg | 15/10 kg | 10/5 kg)
21 lateral burpees over dumbbell | lateral burpees over DB | Burpees
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
Time cap 15 mins