Kamp LOKAL: Nov 27, 2023

Warm up 2-3 Sets 1:00 Row OR Cardio (moderate) :30 Plank 5 Scap Push Up 10 Kip to Swing on Rings 15 Banded Good Morning (heavy band) 5 Wall Ball (light) 25ft Sled Push (empty Sled) -Then- Warm Up to Dumbbell Snatch/Sandbag Carry Scoring: Checkbox High Hang Pause Snatch 3 High Hang Pause Snatch @ 60% 1 RM Snatch 3 High Hang Pause Snatch @ 65% 1 RM Snatch 3 High Hang Pause Snatch @ 68% 1 RM Snatch 2 High Hang Pause Snatch @ 70% 1 RM Snatch 2 High Hang Pause Snatch @ 70-72% 1 RM Snatch *Pause for 3 seconds in the bottom of the squat. Scoring: Checkbox Hang Clean + Split Jerk 2 Hang Clean + 1 Split Jerk @ 70% 1 RM Clean and Jerk 2 Hang Clean + 1 Split Jerk @ 73% 1 RM Clean and Jerk 1 Hang Clean + 1 Split Jerk @ 75% 1 RM Clean and Jerk 1 Hang Clean + 1 Split Jerk @ 75% 1 RM Clean and Jerk *Hang is from above the knee. Scoring: Checkbox

Today is a Primer Workout, Warm Up for Toes To Bar Workouts

2 Rounds for Quality

20 Hanging Shrugs

10 L Pops on Floor

5 Banded Front Levers

Then accumulate 15 Strict Toes To Bar

The SCALING aim:

Same workout but accumulate 15 Strict Knee Raises

Video reference:

https://youtu.be/pRVLP0DCkVs?si=NrL9T6-XaqrLt2V1 - Hanging Shrugs

https://youtu.be/FaWZpVUYoJo?si=6VKiGupL_6eIbiDu - Banded Front Lever Pulls

https://youtube.com/shorts/dRVROoK49UE?si=BoGUG5NGn-d0sLW4 - L POPS Metcon Time Cap: 45 minutes Metcon 10 Rounds 10 Hand Release Push Ups 10 Dumbbell Snatches (50/35) 100ft Sled Push (145/125) 10 Toes to ring (OR 10 V Ups) 10 Wall Balls (20/14) 100ft Sandbag Carry (100/70) (OR Farmer's Carry (2x50/35) Scaled: 10 Rounds 7 Hand Release Push Ups 7 Dumbbell Snatches (50/35) 70ft Sled Push (145/125) 7 Toes to ring (OR 7 V Ups) 7 Wall Balls (20/14) 70ft Sandbag Carry (100/70) (OR Farmer's Carry (2x50/35)