Weighted Pull-ups - Metcon

Wednesday, July 3, 2019

Crossfit Golden - Paige

1200 - 13 of us

Warm Up

400m run
10 around the worlds each direction
10 pass throughs
5 left/right/center plank holds
10 pvc btn press
10 floor prone raises
1 min pvc lat stretch

then

10 scap pull-ups
10 scap push-ups
5 paused ring row
30s chin over bar hold
2-3 controlled pull-ups

Weightlifting

Weighted Pull-ups (1)

*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep

I did:
3x0
2x3
1x5
1x7.5
1x10
1x12.5
1x15kg (33#)


Rest 2-3 minutes between sets, building to today’s 1-RM

Metcon

Three rounds for time of:
800m Run
30 Slamballs (30/20 lbs)
20 Pull-Ups

I ran the 800m, but scaled the slamballs to 10# and did ring rows.  I finished in 22:45.  The runs slowed down from 4:15 the first round, to 4:45 round 2 to 5:00 on round 3.  The other movements were pretty consistent around 3 minutes.

Lower Back Injury

I started the day with 3 rounds on the reverse hyper and foam rolling.  I finished with 2 round on the reverse hyper and grabbed a squeeze of sarco freeze.  My back felt fine during the workout and I think the rock tape helped my running form.