A. Squat burst intervals
:20 AMRAP Squat Variation (see scaling for appropriate movement/weight)
:10 Rest
Stop once 60 reps are accumulated (RX)
6 MIN CAP
M:
With a 14 min clock; 2 scores time and cals
7 RFT
8 1DB Front Rack Step Ups 50/35 24/20
7 Chest to Bar Pull Ups
in remaining time Max Cal Row
Program Notes:
We start the day off with some speed squat work similar in structure to what we
did with the deadlift on Tuesday. The aim is speed: fast explosive unbroken reps
for 20 seconds. In order for this to be accomplished squat profiency is a must. So,
there are recommended scales below. Which ever squat method you choose make sure
your form does not break down at speed.
Our metcon today has a single leg pattern which is great for muscular balance and hip/knee stability. Also pull ups which are always great.
It is also is a 2 part conditioning piece. The first portion should be hard and fast and not take more than 9 mins with many of our
more advanced athletes completing it much faster. There is only one dumbbell for the box step ups and you should use a pull up
scale that you can complete unbroken for most sets. Reduce reps or choose a pull up scale that makes this possible. If you are resting
or finding yourself not moving fast then you missed the intention of the workout with is a hard and fast sprint. But that is only part 1.
The second score is max calories on the rower. You are of course going to be tired from the first segment. That is ok. Just get on the rower
and start moving. You will settle in and be able to push. Do your best. Move fast on the first portion and grind on the row until you can
kick again.
Scaling:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
A Scaling:
Rx : 95/65 Over Head Squat
Intermediate: 75/55 Overhead Squat
Scaled: 75/55 Front Squat
Beginner: Perfect Air Squats or Goblet Squats
Metcon scaling:
RX+: 4 Bar Muscle Ups
Intermediate: Pull Ups, 35,20#
Scaled: Jumping Pull Ups, Body Weight Only
Beginner: Ring Rows, 20/16 inch box, body weight only