East Brisbane Monday Metcon Class

Service Description

1. General Warm-Up 2 Rounds (smooth pace) • 250m Row/run • 10 Air Squats • 10 Alternating Lunges • 10 Ring Rows • 10 Alternating Dumbbell Deadlifts (light) 2. Movement Prep / Activation 6 Minute AMRAP • 10 PVC Pass Throughs • 8 Scap Pull-ups • 10 Alternating Single Arm DB Push Press (light) • 8 Hanging Knee Raises • 6 Cossack Squats • 40ft Overhead Walking Lunge 3. Gymnastics Skill Prep Every minute for 5 minutes: Minute 1 5 Kipping Pull-ups Minute 2 5 Chest-to-bar or Jumping C2B Minute 3 5 Pull-ups Minute 4 3–5 Chest-to-bar Minute 5 2–3 Ring/Bar Muscle-up attempts (or banded transitions) 2 Sets (build to workout weight) • 6 Alternating DB Snatches • 40ft DB Overhead Walking Lunge • 4 Strict Pull-ups 1 Round @ Workout Pace • 6 Alternating DB Snatches • 20ft Overhead Walking Lunge • 4 Pull-ups Rest 2 minutes Then start the Open workout. 26.2 Rx'd - CrossFit Games Open For time: Dumbbell Overhead Walking Lunge, 80 ft 20 Alternating Dumbbell Snatches 20 Pull-ups Dumbbell Overhead Walking Lunge, 80 ft 20 Alternating Dumbbell Snatches 20 Chest-to-bar Pull-ups Dumbbell Overhead Walking Lunge, 80 ft 20 Alternating Dumbbell Snatches 20 Muscle-ups Time cap: 15 mins ♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell For time: Dumbbell Overhead Walking Lunge, 80 ft 20 Alternating Dumbbell Snatches 20 Jumping Pull-ups Dumbbell Overhead Walking Lunge, 80 ft 20 Alternating Dumbbell Snatches 20 Pull-ups Dumbbell Overhead Walking Lunge, 80 ft 20 Alternating Dumbbell Snatches 20 Chest-to-bar Pull-ups Time cap: 15 mins ♀ 20-lb (10-kg) ♂ 35-lb (15-kg) For time: Walking Lunge, 80 ft 20 Alternating Dumbbell Snatches, 35/20 lbs 20 Dumbbell Bent Over Rows, 35/20 lbs Walking Lunge, 80 ft 20 Alternating Dumbbell Snatches, 35/20 lbs 20 Ring Rows Walking Lunge, 80 ft 20 Alternating Dumbbell Snatches, 35/20 lbs 20 Jumping Pull-ups Time cap: 15 mins