OPEN GYM: Metcon

Thursday, June 20, 2019

Crossfit Golden - Open Gym

1300

Warm Up

400m run
then
8 lunge stretch
10 pass through
10 mountain climber
10 pvc strict press
10 pull aparts
8 lunge stretch
10 pass through
8 frankenstein
10 pull aparts
then
10 scap pull-ups
10 scap circles

Metcon

Every 10 minutes, for 40 minutes (4 sets) for times:

400 Meter Run
20 Walking Lunges with Farmer’s Carry (heavy)
10 Strict Pull-Ups
400 Meter Run

I substituted 5 tire flips with a Loader and Dozer 17.5R25 Tire (275#) for the 20 walking lunges.  The first run was between 2:10 and 2:30 on all 4 rounds.  I could do the pull-ups as 3/2/2/1/1/1.   I had the following times:

R1 - 6:10
R2 - 6:32
R3 - 6:38
R4 - 7:02

26:22 Total.

If I had done the walking lunges, they would have been pretty light to make the time cap.

Tire Selection:  Behind the gym they had 5 tires.  The first 2 were 128# and too light for my needs, the next one said 375# and it looked too heavy for me, the fourth one said 275# and looked like the right size.  I flipped it once and figured I could manage 5 reps without much trouble.  I did not investigate the 5th one as they are inline one behind the other and I was pretty warmed up just rolling tires around and testing them.