Strength
Back Squats 3x5
WOD
5 RFT
Run 400 M
50 Sit-ups
Back Squats 3x5
WOD
5 RFT
Run 400 M
50 Sit-ups
Enjoy your First open Gym session. This is a very basic WoD, The Idea here is to use the Sit-ups as a partial Rest for the runs so that you can make sure that you Kill every single 400 m Sprint.
Some Scaling Idead
if the runs prove to be too much then scale them done to 200m Sprints instead
or you can opt for 500 M Rows instead of running. Just remember whatever the distance it should be done at a full on sprint each time.
250 Sit-ups sound like too much. The do 30 each round or even 25. No one should do less than 20 though.
While it may be tempting do not try to perform the Work out on the GHD without scaling the number of reps down ( preferably to 20) it will not end well if you do.
if the runs prove to be too much then scale them done to 200m Sprints instead
or you can opt for 500 M Rows instead of running. Just remember whatever the distance it should be done at a full on sprint each time.
250 Sit-ups sound like too much. The do 30 each round or even 25. No one should do less than 20 though.
While it may be tempting do not try to perform the Work out on the GHD without scaling the number of reps down ( preferably to 20) it will not end well if you do.
General Warm-up
You know that it is important to warm up before doing the met-con but we do many different warm-ups at the gym and you may be confused or lost as to what to do this week so I am going to provide you with some basic guidelines.
You know that it is important to warm up before doing the met-con but we do many different warm-ups at the gym and you may be confused or lost as to what to do this week so I am going to provide you with some basic guidelines.
your warm-up should be in 2 parts. General and specific.
The general warm up should serve to raise you core temperature ( not hard in the central valley summer I know ) as well as increase blood flow through out your entire body.
some good ideas are Jump Rope/ Running/ rowing followed by the SMC some squats, push ups , sit -ups, and pull-ups. any stretching you want to do should be done after this warm-up.
Next should be a specific warm-up for the work out. In today's case back squats, running and sit-ups. each movement in the work out should be practiced and the specific muscle groups should get an extra warm-up before the work out. If you ware using weight then you should do a few warm-ups sets both to prepare your body for whats to come as well as make sure you have the appropriate weight for the workout. For today's work out the general warm-up will serve very well as a specific warm-up as well and you should focus on running drills and the like for your specific warm-up.
some good ideas are Jump Rope/ Running/ rowing followed by the SMC some squats, push ups , sit -ups, and pull-ups. any stretching you want to do should be done after this warm-up.
Next should be a specific warm-up for the work out. In today's case back squats, running and sit-ups. each movement in the work out should be practiced and the specific muscle groups should get an extra warm-up before the work out. If you ware using weight then you should do a few warm-ups sets both to prepare your body for whats to come as well as make sure you have the appropriate weight for the workout. For today's work out the general warm-up will serve very well as a specific warm-up as well and you should focus on running drills and the like for your specific warm-up.
Warming up for the strength portion of each work out is slightly different than for the met-con each day but can serve as a part of your general warm-up. Generally not a lot of extra warm-up is required for strength lifts just plenty of reps at lower weights before going heavy. For instance for back squats I would recommend some air squats followed by good mornings followed by some pause squats with an empty bar. if you are so inclined the barbell warm-up will serve effectively as a brief warm-up to any strength section before adding weight, just make sure to do a few air squats before it.
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