Southern Boom CrossFit – SBMetcon

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Warm-Up

Warm-Up (No Measure)

MOBILITY WARM-UP (Optional)

4/4 Adductor Rock Back

4 Yoga Push-Ups

1:00 Squat Hold

8 Slow Alt. Samson Lunges

8 Slow Squat Therapy Reps

Then Complete…

2 ROUNDS

8 Jumping Air Squats

4/4 Single Arm Ring Rows

8 Barbell Strict Press

8 Up-Downs

Into…

1 ROUND

8 Slow Barbell Front Squats

8 Ring Rows or 4-8 Strict Pull-Ups

8 Barbell Push Press (Slow Lower)

8 Burpees

Extended Warm-Up – All

EMOM x 8 MINUTES (No Measure)

MIN 1 – 3 Thrusters (Build to Workout Weight)

MIN 2 – Complete one of the below Complexes…

Option 1…

1 Ring Kip Swing

+

1 Hips to Rings

+

1 Kipping Ring Muscle-Up

Or…

Option 2…

1 Kip Swing

+

1 Big Kip Swing

+

1-2 Jumping Chest to Bar Pull-Ups

(No Measure)

Workout of the Week – Performance

“MYMC 22.3” (Time)

15 ROUNDS FOR TIME

1 Ring Muscle-Up

3 Thrusters (135/95)|(95/65)

6 Burpee Over Bar

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

MU Option 1: Jumping Muscle-Up

MU Option 2: Burpee Chest to Bar Pull-Up
NOTE — MYMC = Mid-Year Mini-Comp…a 3-week mid-year challenge we run at NCFIT in the middle of the programming year. Today is a repeat from a previous year. The 2024 Mid-Year Challenge workouts will show up on 6/14, 6/21, 6/28.

Workout of the Week – Fitness

“MYMC 22.3 (FITNESS)” (Time)

15 ROUNDS FOR TIME

2 Jumping Chest to Bar

3 Thrusters (95/65)

6 Burpees

(Score is Time)

KG BB: (42.5/30)
NOTE — MYMC = Mid-Year Mini-Comp…a 3-week mid-year challenge we run at NCFIT in the middle of the programming year. Today is a repeat from a previous year. The 2024 Mid-Year Challenge workouts will show up on 6/14, 6/21, 6/28.

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

:30 Overhead Wall Stretch*

20 Banded High Pulls

10 Alt. Wrist Circles**

-Rest as Needed b/t Sets-

*Facing wall, place hands on wall w/straight arms. Push hips back and let the head sink through the arms.

**On hands and knees, place palms on the ground with fingers towards the knees. Perform alternating wrist circles, clockwise and counterclockwise.

(No Measure)

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