Friday, March 8, 2019

19.3 - Walking Lunges-Box Step Up-HSPU-HS Walk

Friday, March 8, 2019

CrossFit Golden - Lacey/Other girl

12:00 PM ~ 15 of us

Warm Up

Bear Crawl / Lateral Plank

Quad + Lunge Stretch / Crab Walk

Burpee Broad Jump / Skip + Arm Swing

Banded Lat stretch / 90-90 Crossover

Wrist Stretch / Scap Pulls

Banded Kick Backs / Banded Side Steps

HS Kick Ups
HS Negatives
HS to target depth

Crossfit Games Open 19.3 (Ages 16-54)
(AMRAP - Reps)

200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled 
(Ages 16-54) (AMRAP - Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50  5-in. elevated strict HSPU
200-ft. bear crawl

Time cap: 10 minutes

I believe it was Pat Sherwood who said about Open workouts, "Rx when I can, Scale when I must."

I had every intention of doing this workout Rx.  I felt confident that I could manage a 50# DB and OH could not be that much worse than the rack position.  Warming up, I started with the unweighted lunges.  Then I grabbed the 50# DB and tried to take a step with the DB OH and quickly realized that I might not stand it up if my knee touches the ground.  Just to be sure, I grabbed the 35# DB and tried an OH DB lunge and that did not feel much better, I got a little lower, but my knee did not touch.  That pretty much ended the Rx vs. Scale debate.

I also tried a few box step ups and these felt horrible as well.  I decided to just pace as best I could and hope for the best.

3, 2, 1, go...  I started out at what I felt was a good pace (~40 seconds per 25 feet), but found myself nearly mis-stepping twice.  I slowed down a little bit and felt pretty comfortable doing the walking lunges.  I kept the DB racked on my left shoulder as it was easier to stabilize with my left hand.  The right shoulder felt awkward when I tried switching.  By the last 50 feet, I was taking 2 breaths between each step (8 steps per 25 feet).  I finished the 200 feet at 5:07 and took a few breaths before grabbing the DB again.

The box step ups were as bad as I expected.  The 24 inch box felt really high, even without the extra 50# on board.  I set the DB behind my neck and held it with either the right or left hand.  I was doing these in singles and stepping back from the box, alternating legs every time.  Despite the slow going, I put a reasonable dent into the step ups.  I only had one no rep for pushing with my arm on my opposite leg.  3, 2, 1, stop... left me huffing and puffing at 70 scaled reps!

I wore my Nike Metcon 4, Knee Caps, Nylon Belt and Elastic Wrist Wraps.  The wraps were more important if I would have gone overhead or made it to the HSPU.  The Knee Caps and Belt were essential.

Cool down with some hollow body holds and Superman holds.  Then I did some foam rolling and candlestick to pancake.

Before I left the gym, I had to give the HSPU a try.  I got 2 reps at 3 abmats.  Then, I got 1 rep at 2 abmats.  When I set up the station with a "New 25# plate and 1 abmat" which was the estimate for a 5" elevated strict HSPU, I was able to do the negative, but not stand it up. 

The excitement of the Open may have gotten me a 5" elevated strict HSPU, but I might not have even been able to kick up the wall after the walking lunges and box step ups.  I have no intention of repeating this workout.  I gave it a solid effort and paced well.  My ego might be assuaged by getting a few Rx reps, but I need to keep my ego in check.  I was relieved my hamstrings stayed intact.  As usual with walking lunges, they tightened up, but I was able to keep going.

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