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)