HSPU - DU - Metcon

Thursday, July 25, 2019

Crossfit Golden - Diedre

1200 - 13 of us

Warm Up

1 min jumping jacks
1 min boot strappers
1 min single unders
1 min plate push press
1 min air squats
1 min plate around the world
1 min single unders
1 min shoulder swimmers

Skill
kick up
lowering
hands placement
head placement

Gymnastics

Five sets for max reps of:
Strict Handstand Push-Up (45 seconds max reps )
Rest 45 seconds
Double-Unders (45 seconds max reps )
Rest 45 seconds

I scaled this to 3 abmats (recommended max was 2 abmats) and did double unders

R1 - 5 reps / 40 DU
R2 - 4 reps / 20 DU
R3 - 2 reps / 20 DU
R4 - 1 rep + 1 lower / 23 DU
R5 - 0 + 3 pike push-ups / 21 DU

Metcon

Complete as many rounds and reps as possible in 15 minutes of:
10 Left-Arm Dumbbell Push Presses (50/35 lb DB) *(holding 2 DB’s but one stays in front rack)
10 Right-Arm Dumbbell Push Presses (50/35 lb DB)
15 Dumbbell Goblet Squats (50/35 lb DB)
15 Ab-Mat Sit-ups

I scaled this to 25# DB which felt about right.  I got through 5 rounds + 30 reps.  I was able to do the push presses unbroken, but struggled with the goblet squats and ab mat sit-ups.