Cornerstone Barbell Club – CornerStone Training
Warm-up
5 min single/double unders
-into-
5 round of rowling
(5 max penalty burpee box jump overs)
Gymnastics
Metcon (Checkmark)
1 minute of max effort Weighted Pull Ups @30% of yoiur 1RM
–rest 2 minutes–
1 minute of max effort Weighted Pull Ups @30% of yoiur 1RM
–rest 2 minutes–
1 minute of max effort Weighted Pull Ups @30% of yoiur 1RM
–rest 2 minutes–
[look at clock before you start next segment bc that is your TIME score]
30 Kipping Chest to Bar Pull ups [yes KIPPING & NO Butterfly!}
**SCORE IS TIME COMPLETED FOR 30 Kipping Chest to Bar Pull ups
STIMULUS and GOALS
How to Pace: CHALLENGE: Working to capacity within the time domain can be challenging and ending with a kipping movement we don’t often]
How it should Feel: MUSCULAR ENDURANCE: Definitely going to feel fatigue in the muscles.
WORKOUT STRATEGY & FLOW
Weighted Strict Pull Up : Can use belt or dumbbell between legs
Kipping Chest to Bar : Different muscles being used under fatigue will be a good challenge.
SCALING
1 minute of max Pull Ups or Toe Assist Pull Up
–rest 2 minutes–
1 minute of max Pull Ups or Toe Assist Pull Up
–rest 2 minutes–
1 minute of max Pull Ups or Toe Assist Pull Up
–rest 2 minutes–
[look at clock before you start next segment bc that is your TIME score]
10 Burpee Pull Ups
**score is time to complete 10 Burpee Pull Ups
Metcon
Metcon (Time)
4 Rounds
25/20 Cal Assault Bike
25 Toe to Bars
10-20-30-40
KB Swings (53/35)