Metcon - Strength

Tuesday, August 13, 2019

Crossfit Golden - Janet/Ryan

1200 - 7 of us

Warm Up

1 min figure four
10 banded side steps
10 standing fire hydrant
10 tuck rocks/v-ups

1 min couch stretch
10 mountain climbers
10 banded hip hinge
10 strict hanging knee raise

deadlift warm up
6 good morning
6 romanian deadlift
6 lift offs

Metcon

Three rounds for time of:
15 Deadlifts (225/155 lbs)
15 Toes to Bar

I scaled this to 115# and strict knee raises and finished at the faster end of the time domain at 4:23.  Expected was 5-8 minutes.  The deadlifts were perfect, the strict knee raises were too easy.  I felt comfortable cycling the barbell and keeping tension through the deadlift (avoiding the Crossfit bounce)

Weightlifting

3 Sets
Posted Single-Leg Deadlifts (10 reps each @ 3011)
Rest 60 seconds
Barbell Glute Bridge (6-8 reps @ 20X1)
Rest 60 seconds 
Side Plank (45 seconds each side )
Rest 60 seconds 

I did the PSLDL unweighted, used 95# for the glute bridge and did the side plank as prescribed.  These were good movements that took me a full 20 minutes to complete.

Accessory Work

2 rounds of
5 GHD sit-ups
5 plank push-ups