CCX WEDNESDAY 15-9-21

Warm-Up: x 3 Rounds

10 Banded Scapula Rows

10 Banded Rows

10 Up Downs

5m Bear Crawl Forwards

5m Bear Crawl Backwards

Part A: Skill Development

Level 1: 10:00 AMRAP

1 Wall Walk (Shorter range) / Or 2 x 180 degree Conan Walk

10 KB SDHP

Level 2: 10:00 AMRAP

1 Wall Walk

10 KB SDHP

2 Wall Walks

10 KB SDHP

3 etc..

Part B: Strength / Conditioning 

3:00 Work / 1:00 Rest x 5 Rounds 

10 STOH

5/3 Rope Climbs (Or varied scaling options – given by the coach)

Max Cal Bike

Suggested loads 60/40 – 50/34 – 45/29

*Rope Climb Scales*

Level 1 – Lying To Standing

Level 2 – Rope Foot Clamp Pull-Ups

Level 3 – Reduced Reps