Friday, August 2, 2019

OPEN GYM: 2019 Games First Cut

Friday, August 2, 2019

Crossfit Golden


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.


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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