Crossfit Adoration – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
TTTD4
*treating this like itβs an Open Wod
3 Min AMRAP
10 WBs
(30/20)
10 cal row
Rest 2 min
3 min AMRAP
5 Sq. Sn 135/95
10 cal row
Rest 2 min
3 min AMRAP
5 Thruster
10 Cal row
*Feel free to use this specific warmup from Training Think Tank
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Row – 2000 / 1500m @ easy paceβ£
*use this as a change to refine rowing mechanics, play with stroke sequenceβ£
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A1. Squat Position Sky Reach – 2 x 6 rotations ea side; rest 30sec (open up thoracic and shoulders)β£
A2. Banded Scaption – 2 x 8; rest 30sec (focus on scap movement, as hands pass overhead, scaps retract and depress)β£
A3. Miniband Squat Position Hip ABduction – 2 x 10; rest 30sec (position specific glute activation)β£
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A. Snatch Complex – Btn Snatch Push Press x3 + Snatch Balance x3 + OHS x3 – 3-4 sets of the complex @ building loadβ£
B. Thruster Complex – Push Press x3 + Front Squat x3 + Thruster x3 – 3-4 sets of the complex @ building loadβ£
C. WB – 5-7 on the min for 3-4min (start @ 20/14 and progress to 30/20 — focus on breathing throughout the movement (inhale down / exhale up)β£
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1-3 Short Intervals of ALL 3 workouts β£
…example: β£ 2 Rounds: β£ 7cals Building Row (finishing final pulls at target pace)β£ 5 Heavy WBβ£ 30sec rest β£
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Rest … stay active on AB for 5-10min