Metcon - Accessory

Tuesday, April 23, 2019

CrossFit Golden - Greg

12:00 PM ~ 10 of us

Warm Up

3 rounds of

8 half kneel bottoms up kb press
10 lateral banded steps each direction
12 scap push-ups (keep butt low)
1 short lap


Metcon

Every 5 minutes, for 30 minutes (6 sets) for times:

Run 400 Meters
8 Strict Pull-Ups
10 Toes to Bar
12 Hand Release Push-Ups

Please note times for each of the six sets.

I pushed the run times a little bit and scaled the strength stuff appropriately

Round 1 - 2:12 run / 3:43 round (pull-ups 3/2/2/1, kipping leg raise, banded hrpu)
Round 2 - 2:16 run / 3:50 round (pull-ups 2/2/1/1/1/1, kipping leg raise, banded hrpu)
Round 3 - 2:23 run / 4:03 round (banded pull-ups 4/4, kipping leg raise, banded hrpu)
Round 4 - 2:37 run / 4:12 round (banded pull-ups 4/4, kipping leg raise, banded hrpu)
Round 5 - 2:37 run / 4:06 round (banded pull-ups 4/4, kipping leg raise, banded hrpu)
Round 6 - 2:49 run / 4:29 round (banded pull-ups 4/4, kipping leg raise, banded hrpu)

By the 4th round I was splitting up the push-up sets as well.  The workout got hard quick, but I felt good about doing 400m runs the whole time.

Metcon (No Measure)

Every 60 seconds, for 8 minutes (2 sets of each):
Station 1 – 45 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 45 seconds of Side-Plank Hold (Left Side)
Station 3 – 45 seconds of Band Pull-Aparts
Station 4 – 45 seconds of Side-Plank Hold (Right Side)

reverse snow angels 30 s
plank 20 + 10 s
pull aparts 40 s
plank 20 + 10 s