Wednesday, January 16, 2019
Crossfit Golden - Paige/Greg
4:30 PM
Warm Up
3 Rounds of
8 half kneel KB Bottom Up press
10 Lateral banded walk
12 Scap Push-ups
Short Lap
Then set up for metcon
4 strict pull up (or variation)
6 T2B (or variation)
8 Tempo HRPU
Metcon
6 Rounds Every 5 minutes do
400m Run
8 Strict Pull-ups
12 T2B
16 HRPU
I scaled this right out of the gate with a 300m run. I did a couple of strict pull-ups in round 1 and quickly switched to banded pull-ups. The last 2 rounds, I did ring rows. I scaled T2B to kipping straight leg raises. I scaled the HRPU to banded HRPU during the first round.
My times were reasonably consistent
3:45
3:47
3:53
3:54
3:51
4:03
Accessory Work
2 rounds of
1 min reverse snow angel
1 min side plank right
1 min side plank left
As expected this was tough, I could hold about 10 seconds before needing to rest.
Crossfit Golden - Paige/Greg
4:30 PM
Warm Up
3 Rounds of
8 half kneel KB Bottom Up press
10 Lateral banded walk
12 Scap Push-ups
Short Lap
Then set up for metcon
4 strict pull up (or variation)
6 T2B (or variation)
8 Tempo HRPU
Metcon
6 Rounds Every 5 minutes do
400m Run
8 Strict Pull-ups
12 T2B
16 HRPU
I scaled this right out of the gate with a 300m run. I did a couple of strict pull-ups in round 1 and quickly switched to banded pull-ups. The last 2 rounds, I did ring rows. I scaled T2B to kipping straight leg raises. I scaled the HRPU to banded HRPU during the first round.
My times were reasonably consistent
3:45
3:47
3:53
3:54
3:51
4:03
Accessory Work
2 rounds of
1 min reverse snow angel
1 min side plank right
1 min side plank left
As expected this was tough, I could hold about 10 seconds before needing to rest.
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