“””Good Bye ’24″” “
For time
24 Clean and Jerks 135/95
24 Bar Facing Burpees
24 Toes to Bar
24 Cal Bike
25 Power Snatches 135/95
25 Bar Facing Burpees
25 Pull Ups
25 Cal Bike
Program Notes:
For our last workout of 2024 we’ve got a hero style chipper. Hero workouts and specialty workouts like this are meant to be as mentally challenging as they are physical. Typically they are a bit longer
and can often have many movements and bigger rep schemes. They also represent something bigger than the workout itself….
There are 2 sections to this chipper. The 24 and the 25 for obvious reasons. There are 4 movements in each section representing the 4 quarters of a year. The Clean and Jerk becomes a power snatch and the toes to bar becomes a pull up
from 24 to 25. This represents personal growth year to year. The bar facing burpees are found in both 24 and 25. This is to represent the hard sh*t we face every year and to remind us that we are tough and can overcome it.
The bike remains in both 24 and 25 and finishes off each section. This is to remind us to push hard to the finish each year.
This workout is a chipper just as each year day by day is a chipper. Pace yourself when you need to. Speed up and push when you can. Never stop. Keep grinding. You will get through it and be stronger on the otherside.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
* The weight used should be steady repetetive singles with no risk for failure. If you are resting more than :05 per rep then it is too heavy.
RX+: Chest to Bar Pull Ups
Intermediate: 115/75, Toes to Rings
Scaled: 95/65, hanging knee raises, banded pull ups
Beginner: Scale to what is appropriate for progression per the individual, consider DBs, normal burpees, sit ups and ring rows