Thursday, May 28, 2015

CrossFit Metcon

Thursday, May 28, 2015

Coach Arik

(6AM) T$$$, Laura, Matt, Dalton, and me


200m skip, 15 squats, 10 box jump overs, 10 GHD sit-ups, 10 supermans, 10 strict pull-ups, 10 dips

The GHD sit-ups were new.  Once in position on the GHD, lay back with a bend in the knees to parallel, lock knees and pop back up.  While strenuous, this was a pretty cool variety of core exercise.

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep sets for time of box jumps (24”), pull-ups, kb swings (53#), and burpees

We did a couple of practice rounds at 2-3 reps each and I was convinced that this would be a killer workout. I started off OK, but on the round of 8, I missed the box and got a beauty scar on my left shin.  Starting the round of 7, Arik suggested I go with jumping pull-ups.  On the round of 6, I switched to the 20 inch box and the 35# KB.  If not for these changes, I would not have been able to finish the workout.  I ended up finishing in 22:31.

The burpees were the toughest part and to go right into box jumps, did not provide an opportunity to recover at all.

No comments:

Post a Comment