Friday, August 2, 2019
Crossfit Golden
1130 OPEN GYM
Warm Up
Burgener warm up. I did not do much of a warm up as the event started with a run and I wanted to save my grip.
2019 Crossfit Games - First Cut
4 rounds:
400-m run
3 legless rope climbs
7 squat snatches (130 | 185 lb.)
Time cap: 20 minutes
I scaled this to regular rope climbs and 65# squat snatches. I got through 2 Rounds + run before the 20 minute cap. I scaled this right and got a really good workout. The runs were between 2:15 and 2:45 and I needed a long rest between rope climbs and squat snatches. I was power snatching and then doing an overhead squat.
Skilz
Legless rope climbs
Hand over hand ~5 feet
Handstand technique
Handstand hold 2X
HSPU to 3 mats 2X
Negative to 2.5 mats 2X
Kipping pull-ups
Worked on kip and then stringing 2-3 pull-ups together.
Finished on GHD
Hip Extension 4X
GHD Sit-up 4X
Crossfit Golden
1130 OPEN GYM
Warm Up
Burgener warm up. I did not do much of a warm up as the event started with a run and I wanted to save my grip.
2019 Crossfit Games - First Cut
4 rounds:
400-m run
3 legless rope climbs
7 squat snatches (130 | 185 lb.)
Time cap: 20 minutes
I scaled this to regular rope climbs and 65# squat snatches. I got through 2 Rounds + run before the 20 minute cap. I scaled this right and got a really good workout. The runs were between 2:15 and 2:45 and I needed a long rest between rope climbs and squat snatches. I was power snatching and then doing an overhead squat.
Skilz
Legless rope climbs
Hand over hand ~5 feet
Handstand technique
Handstand hold 2X
HSPU to 3 mats 2X
Negative to 2.5 mats 2X
Kipping pull-ups
Worked on kip and then stringing 2-3 pull-ups together.
Finished on GHD
Hip Extension 4X
GHD Sit-up 4X
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