Thursday, June 27, 2019
Crossfit Golden - Lacey
1200 - 15 of us
Warm Up
1 min bear crawl
1 min arm circles
10 ring rows
5 left/right scorpion and push up
1 wall climb and 10 sec hold
1 min shoulder swimmers
1 min puppy dog
10 active hangs
5 pull up negatives
1 wall climb and 10 sec hold
Gymnastics
Every 2 minutes, for 12 minutes (3 sets each) of:
Weighted Strict Chest-to-Bar Pull-Ups (3)
*Remaining time accumulate time in L-Sit hold
I could barely manage the strict C2B with a green band. On the last round I did get 3 singles. L-sit hanging from bar, barely 10 seconds at a time.
Handstand Walk (50-75 feet)
HS Holds walking to wall and kicking up to wall
Metcon
Metcon (AMRAP - Reps)
Five rounds for max calories/reps of:
30 seconds of Rowing
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds
30 seconds of Slamballs (30/20 lbs)
Rest 30 seconds
Round - Row - DU - SB - Total
1-9-24-11 = 44
2-8-14-11 = 33
3-7-23-11 = 41
4-7-12-12 = 31
5-7-11-12 = 30
I did OK on the rowing. The double unders were all over the place and fatigue definitely set in. The 30# slam balls were better than expected and I actually improved as I got comfortable with the movement. Total Reps = 179
I was surprised by the white board scores with several people putting up over 400 reps. I imagine this consists of 10 cal rows, 50 double unders and 20 dead ball slams per round.
Finished with some kipping and a final HS hold
Crossfit Golden - Lacey
1200 - 15 of us
Warm Up
1 min bear crawl
1 min arm circles
10 ring rows
5 left/right scorpion and push up
1 wall climb and 10 sec hold
1 min shoulder swimmers
1 min puppy dog
10 active hangs
5 pull up negatives
1 wall climb and 10 sec hold
Gymnastics
Every 2 minutes, for 12 minutes (3 sets each) of:
Weighted Strict Chest-to-Bar Pull-Ups (3)
*Remaining time accumulate time in L-Sit hold
I could barely manage the strict C2B with a green band. On the last round I did get 3 singles. L-sit hanging from bar, barely 10 seconds at a time.
Handstand Walk (50-75 feet)
HS Holds walking to wall and kicking up to wall
Metcon
Metcon (AMRAP - Reps)
Five rounds for max calories/reps of:
30 seconds of Rowing
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds
30 seconds of Slamballs (30/20 lbs)
Rest 30 seconds
Round - Row - DU - SB - Total
1-9-24-11 = 44
2-8-14-11 = 33
3-7-23-11 = 41
4-7-12-12 = 31
5-7-11-12 = 30
I did OK on the rowing. The double unders were all over the place and fatigue definitely set in. The 30# slam balls were better than expected and I actually improved as I got comfortable with the movement. Total Reps = 179
I was surprised by the white board scores with several people putting up over 400 reps. I imagine this consists of 10 cal rows, 50 double unders and 20 dead ball slams per round.
Finished with some kipping and a final HS hold
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