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21
10
2018

Mon 22/10 : Capital Challenge thanks Needhams Business

By Scotty 0

The workouts are done and we ready to go for the Gym Quip Capital Fitness challenge 2018!!

Shoutout to another awesome sponsor in Needhams Business and Financial Strategies for again sponsoring the event!

Warm Up (5-15 mins):
3 rounds
30 sec row
10 Lateral Hops stick landing
10 Air Squats

Then, with an empty barbell:
10 x Good Mornings
10 x Front Squats
10 x Clean Grip Deadlifts
5 x Hang Clean Pull (shrug only)
5 x Hang Muscle Clean + Front Squat
5 x Power Clean + Front Squat
5 x Squat Cleans

Strength/ Skill (15-35 mins)
Squat Clean
6 x 2

WOD (35-50 mins)
3 rounds for time:
16 Squat Cleans (62.5/42.5kg)
8 Muscle Ups

Time cap: 13 minutes

Scaling Options:
Squat Clean: reduce weight,  Power clean + Front Squat if new to the movement
Muscle Up: Reduce reps per round to 6/4/2, jumping muscle up, banded muscle up, 8 {C2B Pull-ups/Pull-Ups/Banded Pull-Ups/ Jumping Pull-ups} + 8 {Ring Dips/ Banded Ring Dip/ Bar Dip/ Box Dip/ Push-up}*
*Choose the option that challenges you but keeps you moving

Cool Down (50-60 mins)
Slow Stretching: Quads, Glutes, Hamstrings, Shoulders, Triceps, Chest

author: Scotty

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