Gymnastics - Metcon

Wednesday, October 23, 2019

Crossfit Golden - Janet/Lacey

1200 - 8 of us

Warm Up

8 min amrap of
15 sec hollow plank hold
10 bear/crab rotations
5 bootstrappers
20 star jumps
10 pvc cuban press
5 plank push-ups
15 sec wall climb hold

Gymnastics

Every 2 minutes, for 16 minutes (4 sets of each):

Muscle-ups
Bar or Ring Muscle-Ups.
Max Reps in 45 seconds
(or Max Reps of Strict Dips)

Handstand Walk
10 Meters

R1 - Matador dips 5/1/1/1; 2 wall walk ups
R2 - Ring dips 3/1/1; 2 wall kick up and hold
R3 - Matador dips 5/1/1/1/; 2 wall walk ups
R4 - Ring dips 3/1; 2 wall kick up and hold

Metcon

Metcon (4 Rounds for reps)

Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:
Minute 1 – Rowing (for calories)
Minute 2 – Strict Handstand Push-Ups
Minute 3 – Bar Muscle-Ups or Pullups
Minute 4 – 30-Second Front Leaning Rest on Floor
RX+: Bar Muscle Ups
RX: Pull Ups

R1 - 12 cal; negatives to 3/3/2 ab mats; 8 pull-ups; 20 sec hold
R2 - 10 cal; negatives to 2.5/2.5 ab mats; 9 pull-ups; 20 sec hold
R3 - 9 cal; negatives to 2.5/2.5 ab mats; 8 pull-ups; 20 sec hold
R4 - 10 cal; negatives to 2.5/2.5/2 ab mats; 8 pull-ups; 20 sec hold

The front leaning plank was trick.  Start in a good plank, then arch shoulder blades and form hollow, then pivot on toes so heels are in front of toes.  I was doing 2 sets at around 15 + 5 seconds.

Hamstrings are still lit up.