Thursday, March 28, 2019

Gymnastics - Metcon

Thursday, March 28, 2019

CrossFit Golden - Janet/Diedre

12:00 PM ~8 of us

Warm Up

2 rounds
15 jumping jacks
5 inch worms
5 jumping pull-ups
5 wall walk ups
15 banded planks right/left
5 flip from down dog to crab

Every 2:30 minutes, for 15 minutes (3 sets each), rotate through the following stations:

Rope Climb (4)
No more than 4 ascents
(Scale to Knotted Ropes OR 4 Sit to Stand Reps)

I did 2 full climbs and 1 partial per round.  I got a tip to pull my legs higher with each pull and that helped a lot.  I still prefer a full wrap to the j hold.

Freestanding Handstand Hold Work (1)
Accumulating 1-2 minutes of inverted work

Kicked up to wall and could hold for 10-15 seconds a couple of times.  Janet pointed out that elbows do not seem locked out.  Vertically look ok.  On the last round I kicked up to the band and would like to practice that more.


Three rounds for time of:
800 Meter Run
20 Dumbbell Thrusters (50/35lbs)

I did an 800m run the first round and came in at 4:45 and decided to switch to 600's.  On the DB thrusters, I scaled to 25# and did 5/5/5/5 then 7/5/5/3 then 6/6/4/4 for the breaks.  I finished in 18:44.  Looking at it on Google Earth Pro the 800m seems perfect and the 600m looks more like 530m.

No accessory work today.

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