Metcon

Wednesday, August 28, 2019

Crossfit Golden - Lacey/Eliza

1200 - 10 of us

Warm Up

400m run
1 min inch worm - l/r scorpion
1 min med ball round the world
1 min bear/crab rotations
1 min med ball squat cleans
1 min lateral lunges

5 active hangs
5 kip swings
5 partial strict pull-up
5 paused kipping pull-up

5 scap push-ups
5 pulse push-ups
5 dip negatives

Metcon

Every 6 minutes, for 30 minutes (5 sets) for times:
600 Meter Run
20 Wall Ball Shots (20/14 lbs)
10 Bar Muscle-Ups

I scaled this to a 14# wall ball and went unbroken the first round then 10/10 for the subsequent rounds.  I substituted 5 C2B pull-ups and 5 ring dips for the 10 bar muscle-ups.  I was able to do kipping singles for the C2B, the ring dips were far from virtuosity.

R1 - run 2:52; round 4:56
R2 - run 2:49; round 4:58
R3 - run 3:00; round 5:10
R4 - run 3:18; round 5:18
R5 - run 3:23; round 5:34

The runs did not fall off as bad as they did yesterday and I was very consistent on the wall ball shots and C2B.

Accessory

I tried a few jumping bar muscle-ups with the bar at nose level (2-1-1)

I did 3x10 seconds of hanging knee hold from the rig