Thursday, April 11, 2019
CrossFit Golden - Lacey
12:00 PM ~8 of us
Warm Up
12 min AMRAP of
10 arm circles f/b
10 throwdowns
5 face down & face up scorpions
10 banded face pulls
10 scap push-ups
1 wall climb w/3 sec hold
1 min row (good form)
I finished 2 rounds
Gymnastics
Every 90 seconds, for 12 minutes (4 sets of each):
Strict Pull-Up (As Many Reps as Possible in 60 seconds)
Handstand Hold (Hold for 25 - 40 seconds (Seconds = reps))
The pull-ups were tough and I got 7-6-5-5 on the respective rounds. Typically the last 1 or 2 reps was more chin to bar than chin over bar.
The handstand holds were not much better. I managed 30-20-20-20 on the respective attempts.
Metcon
Three rounds for time of:
30/20 Calories of Rowing
20 Abmat Sit-Ups
10 Strict Handstand Push-Ups
I had to scale the HS push-ups. With options of strict to 2 abmats, kipping from 2 abmats or dumbbell presses. I went with 30# DBs and was able to do sets of 5.
Total time was 12:55
After the workout and catching my breath, I tried kipping HSPU from 3 abmats and was able to get a few. I did singles with a minute rest between each one. The 4th one did not happen.
CrossFit Golden - Lacey
12:00 PM ~8 of us
Warm Up
12 min AMRAP of
10 arm circles f/b
10 throwdowns
5 face down & face up scorpions
10 banded face pulls
10 scap push-ups
1 wall climb w/3 sec hold
1 min row (good form)
I finished 2 rounds
Gymnastics
Every 90 seconds, for 12 minutes (4 sets of each):
Strict Pull-Up (As Many Reps as Possible in 60 seconds)
Handstand Hold (Hold for 25 - 40 seconds (Seconds = reps))
The pull-ups were tough and I got 7-6-5-5 on the respective rounds. Typically the last 1 or 2 reps was more chin to bar than chin over bar.
The handstand holds were not much better. I managed 30-20-20-20 on the respective attempts.
Metcon
Three rounds for time of:
30/20 Calories of Rowing
20 Abmat Sit-Ups
10 Strict Handstand Push-Ups
I had to scale the HS push-ups. With options of strict to 2 abmats, kipping from 2 abmats or dumbbell presses. I went with 30# DBs and was able to do sets of 5.
Total time was 12:55
After the workout and catching my breath, I tried kipping HSPU from 3 abmats and was able to get a few. I did singles with a minute rest between each one. The 4th one did not happen.
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