Monday, April 1, 2019

Metcon - Core Work

Monday, April 1, 2019

CrossFit Golden - Lacey

12:00 PM ~ 20 of us

Warm Up

300m Run
Good mornings with PVC to hand-shoulder-butt
5 hand release push-ups
30s banded pull aparts
30s banded face pulls
good mornings with pvc to hand-shoulder-butt
quarter squat jumps
5 hand release push-ups
1 minute jump rope

10 scap activates
10 shoulder circles
3 negatives

10s hold top of dip
10s hold bottom of dip
3 negatives

Metcon (Time)

80 Double-Unders
40 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips
10 Bar Muscle-Ups
800 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders

I scaled this to 160 single unders, 20kg Russian KBS, Matador dips and strict pull-ups.  I got through the first half of the pyramid in 6 minutes.  I got through the rope skips in 2 sets, the KBS in 2 sets, the dips were doubles and the pull-ups were singles.  It took me 5:30 to do the run.  The next half was much slower and took me 8 minutes.  The pull-ups started great and went 3-2-1-1-1-1-1.  The dips were doubles to 10 and then singles the last 10.  The KBS were 4 sets.  Finally, the rope skips were brutal and I broke at 17 and then 28 before finding a rhythm and getting through the workout in 19:32.  I was relieved to not hit the 20 minute cap.  I scaled it perfectly.

Weightlifting - Core

Every minute, on the minute, for 10 minutes (2 sets of each):

Supine Ring Rows (8-10 @ 2111) ~5-6 per round, feet on 12" box
Side Plank (Left) (40 seconds) ~on elbow, feet splayed
Side Plank (Right)  (40 seconds) ~on elbow, feet splayed
Reverse Snow Angels (15) ~5-6 per round, reminded to keep elbows straight
Hollow Rocks or Hold (30-40 seconds) ~curled up and extended holds

Walking Lunges
300 feet (unweighted)

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