Friday, July 19, 2019


Friday, July 19, 2019

Crossfit Golden - Eliza

1200 - 3 of us

Warm Up

2 min walking lunges
with 3 burpees every 30 sec

1 min hamstring sweeps
1 min single arm hang

2 rounds of
6 scorpions
10 pvc good mornings
10 pvc atw
10 pvc thruster
5 ring rows

pre wod
10 kbs
10 db lunges
5 thrusters


For time:
50 Kettlebell Swings (24/16 kg)
40 Dumbbell Alternating Lunges with Farmer’s Carry (50/35lbs DBs)
30 Burpees
20 Dumbbell Thrusters (50/35lbs DBs)
10 Bar Muscle-Ups
20 Dumbbell Thrusters
30 Burpees
40 Dumbbell alternating Lunges with Farmer’s Carry
50 Kettlebell Swings

I scaled this a lot.  I used an 8kg kb; started with 15# dumbbells and abandoned them after rep 36 of 40 on the first set of lunges (hamstrings started to tighten up), did plank jacks and strict pull-ups.  I started fast 20/20/10 and then 15/15/10 but the plank jacks slowed me down considerably.  The thrusters were ok as they became essentially air squats.  Pull-ups I went 4/2/1/1/1/1.  I was slower on the way up, but still finished in 22:57.  To meet my metcon expectation I started again with 10 strict pull-ups, 20 unweighted thrusters and then 15 plank jacks to get me to 28:00

Finished with foam rolling and puppy dog stretch.

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