Friday, March 15, 2019
CrossFit Golden - 2 coaches
4:30 PM ~20 of us
Warm Up
1 min of
air squats
burpees
scorpion f/b
burpees
Barbell warm-up
5 snatch deadlift
5 hang high pull
5 bar behind back drop and press
Pull-up warm-up
5 hang activates
3 small kips
3 faster kips
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP - Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest period
CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP - Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)
Time cap: 12 minutes, including 3-minute rest period
I warmed up the bar with 3 quick snatches at 65# and then tested a rep at 95# and solidified my decision to go scaled.
3..2..1..Go! I started out a little fast, but broke the first set up into 5/5 and still got done in 30 seconds, the burpees took me to 1:40 and the step over certainly helped. The second round, I went 3/2/singles and did not clock my burpees. The third round of snatches & burpees took me to 7:18 for the tie break.
After a 3 minute rest, I felt really good and was able to go 5/3/2 on the chin over bar pull-ups, but the burpees continued to be my nemesis. I got the 12th rep on 3..2..1..Stop! for a total of 88 Scaled Reps!
I taped my thumbs and used the gymnastics grips on the pull-up bar. I had a belt out, but did not put it on. I wore my Metcon 4.
At the end of the workout, I realized that I could not go much faster. I have not decided whether or not I will repeat it Rx. They will be slow singles, but I feel like I could get through the first half of the workout in 12 minutes and would not have to deal with the bar muscle-ups.
After judging my partner, who nearly finished the workout at 124 scaled reps, I finished on the Reverse Hyper with 3 sets of 8 at 45# again.
CrossFit Golden - 2 coaches
4:30 PM ~20 of us
Warm Up
1 min of
air squats
burpees
scorpion f/b
burpees
Barbell warm-up
5 snatch deadlift
5 hang high pull
5 bar behind back drop and press
Pull-up warm-up
5 hang activates
3 small kips
3 faster kips
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP - Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest period
CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP - Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)
Time cap: 12 minutes, including 3-minute rest period
I warmed up the bar with 3 quick snatches at 65# and then tested a rep at 95# and solidified my decision to go scaled.
3..2..1..Go! I started out a little fast, but broke the first set up into 5/5 and still got done in 30 seconds, the burpees took me to 1:40 and the step over certainly helped. The second round, I went 3/2/singles and did not clock my burpees. The third round of snatches & burpees took me to 7:18 for the tie break.
After a 3 minute rest, I felt really good and was able to go 5/3/2 on the chin over bar pull-ups, but the burpees continued to be my nemesis. I got the 12th rep on 3..2..1..Stop! for a total of 88 Scaled Reps!
I taped my thumbs and used the gymnastics grips on the pull-up bar. I had a belt out, but did not put it on. I wore my Metcon 4.
At the end of the workout, I realized that I could not go much faster. I have not decided whether or not I will repeat it Rx. They will be slow singles, but I feel like I could get through the first half of the workout in 12 minutes and would not have to deal with the bar muscle-ups.
After judging my partner, who nearly finished the workout at 124 scaled reps, I finished on the Reverse Hyper with 3 sets of 8 at 45# again.
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