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Friday, October 18, 2019

20.2 - DB Thrusters - T2B - DU

Friday, October 18, 2019

Crossfit Golden - Open Gym


Warm Up

rope skips, drills
air squats
kip swings
db thrusters 20#, 35# and 50#

test round 1:52


Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50-lb. dumbbells

Scaled would have been 35# db, hanging knee raise and single unders

Based on the test round, I knew I would be doing singles and pausing on the way down on the thrusters, single on the T2B and DU would be the wildcard.  The practice round took 3 sets, the workout could be better or worse.

I wore Nike Metcon 4, calf sleeves, and wrist wraps.

R1 - 18:37 (1:23)
R2 - 16:20 (2:17)
R3 - 13:58 (2:22)
R4 - 11:45 (2:13)
R5 - 9:12 (2:33)
R6 - 6:53 (2:19)
R7 - 3:42 (3:11)
R8 - 0:59 (2:43)
R9 - completed thrusters and 3 T2B

279 total reps

I paced it really well and was taking a breath or two between thrusters, two to four breaths between T2B and about 5 seconds between sets of double unders.  My best unbroken double unders was 20.  Sometimes I was only getting 2 reps.  I am glad that I used the Rx weight.  My triceps were really lit up and were probably taxed while lowering the dumbbells to my shoulders between reps.  I was a little worried about my calves, but they held up fine in the face of 192 double unders!

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