Metcon

Tuesday, July 9, 2019

Crossfit Golden - Diedre

1200 - 10 of us

Warm Up

2 rounds of
short lap
15 banded pull downs
15 banded pull aparts
15 banded pass through
short lap
10 ring rows
10 dumbbell renegade rows
10 tight kip swings

after round 1 - IT band stretch
after round 2 - calf stretch
end with 2 min lat stretch/athletes choice

Metcon

Every 8 minutes, for 32 minutes (4 sets) for times:

800 Meter Run
40 Double-Unders
20 Chest-to-Bar Pull-Ups

I scaled this to 40 penguin taps and chin over bar pull-ups (14/14/12/10 on subsequent rounds)

R1 - 4:03 run / 6:29 round
R2 - 4:15 run / 6:38 round
R3 - 4:20 run / 6:35 round
R4 - 4:34 run / 6:54 round

The cut off for the run was supposed to be 4:00, but I did not switch to 600m runs.  I did not even try to pick up the rope.  I was able to do sets of 2-3 pull-ups on the early rounds, but the last round was all singles.  Target for rounds was 6:30 with hard cut off at 7:15 so I feel like I scaled it pretty well.

Low Back

Finished with Reverse Hypers and Dead Bugs.  It is still feeling good, tightness is limited to right side.  If tomorrow does not help substantially, I will go by The Joint for an adjustment.