Metcon - Metcon

Tuesday, August 20, 2019

Crossfit Golden - Lacey/Diedre

1200 - 20 of us

Warm Up

10 min amrap of
5 burpees
10 wall angel
10 banded pass through
10 banded pull apart
5 burpee
10 hollow rock
10 scorpion (face down)
5 push up

then

1 min dynamic ankle stretch
1 min dynamic thoracic stretch
1 min prone raises

Metcon

Metcon (AMRAP - Reps)

Three sets for max reps of:
45 seconds of Rowing for Calories
Rest 45 seconds
45 seconds of Strict Handstand Push-Ups
Rest 45 seconds
45 seconds of Double-Unders
Rest 45 seconds
45 seconds of Strict Supinated-Grip Pull-Ups
Rest 45 seconds

I scaled the HSPU to 3 abmat the first 2 rounds and then did 2 abmat negatives the last round
I modified the supinated grip pull-ups to mixed grip pull-ups

R1 - 3 HSPU / 35 DU / 7 PU / 10 calorie row
R2 - 1 HSPU / 25 DU / 6 PU / 10 calorie row
R3 - 2 negative / 21 DU / 6 PU / 11 calorie row

Total = 137 reps

We worked on rowing and keeping a proud chest and the chain straight.  I was much more efficient doing this.

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (135/95 lbs)
10 Burpees Over the Barbell
10 Toes to Bar

I scaled this to 75# and hanging knee raises.  I managed 3 round + 8 reps.  I was going 6/4 and then 5/5 on the push presses.  I did the HKR unbroken the first round then went 7/3 and 6/4.  The burpees were a grind, but I avoided the temptation to step over.