HS Technique - Metcon

Wednesday, June 12, 2019

Crossfit Golden - Lacey/Janet

1200 - 12 of us

Warm Up

2 min row

2 min for
4 inch worm with push up
4 front facing scorpion
4 back facing scorpion

Weightlifting

Every Minute on the Minute (EMOM) for 12 Minutes (4sets):

– Wall-Facing Handstand Marching (12)
Dumbbell Bent Row (8 reps @20x1)
HS Lunge + Tabletop + Hand Plant + Scissor Kick (2 per leg )

I could march by un-weighting my arm and being on fingertips with the other arm (8, 8, 6, 4 reps on sequential rounds
DB Bent Row - 25#
HS Lunge was tricky - coaching cue to not hand plant as far forward as I think I need to

Metcon

Metcon (4 Rounds for reps)

Four sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.

I could finished the row in 2:05 to 2:10

I scaled the HSPU to seated DB OH Press and used 35# the first round, before dropping to 20# for subsequent rounds.  I got 5, 5, 6, 6 reps = 22 total

HS Negatives to 2 Abmats

4 reps with full recovery in between.