Wednesday, October 9, 2019
Crossfit Golden - Lacey/Eliza
1200 - 5 of us
Warm Up
Hip/Hammy
then
3 rounds of
5 inchworm push-ups
10 lateral lunges
arm circles
10 jumping lunges
Gymnastics
Every 2 minutes, for 16 minutes (4 sets each) of:
Ring Muscle Ups (4-8 Reps)
Handstand Walk (50-75 Feet)
or Box Around the Worlds
For the ring muscle ups, I scaled to banded ring transitions the first 2 rounds, kip swings on rings the third round and kip swings on bar the fourth round
For the handstand walk, I scaled to either wall walk ups (rounds 1,3) or kick up and holds (rounds 2, 4). I felt stable, but need to find a hollow when kicking up to the wall.
Metcon
Metcon (2 Rounds for time)
Two sets for times of:
30/25 Calories of Rowing
20 Burpee Box Jump-Overs (30″/24″)
Rest 6 minutes
You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.
I scaled this to a 24" box. I was able to do the 30 calorie row in about 2 minutes and then did 20 BBJO to 24" box at 5:07 and 5:00 respectively.
Big improvement from 01.30.2019 when I scaled to 25 calorie row and 13 BBJO to 20" box for round times between 4:24 and 4:41 with 5 minute rest between rounds.
Crossfit Golden - Lacey/Eliza
1200 - 5 of us
Warm Up
Hip/Hammy
then
3 rounds of
5 inchworm push-ups
10 lateral lunges
arm circles
10 jumping lunges
Gymnastics
Every 2 minutes, for 16 minutes (4 sets each) of:
Ring Muscle Ups (4-8 Reps)
Handstand Walk (50-75 Feet)
or Box Around the Worlds
For the ring muscle ups, I scaled to banded ring transitions the first 2 rounds, kip swings on rings the third round and kip swings on bar the fourth round
For the handstand walk, I scaled to either wall walk ups (rounds 1,3) or kick up and holds (rounds 2, 4). I felt stable, but need to find a hollow when kicking up to the wall.
Metcon
Metcon (2 Rounds for time)
Two sets for times of:
30/25 Calories of Rowing
20 Burpee Box Jump-Overs (30″/24″)
Rest 6 minutes
You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.
I scaled this to a 24" box. I was able to do the 30 calorie row in about 2 minutes and then did 20 BBJO to 24" box at 5:07 and 5:00 respectively.
Big improvement from 01.30.2019 when I scaled to 25 calorie row and 13 BBJO to 20" box for round times between 4:24 and 4:41 with 5 minute rest between rounds.
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