Back Squat - HSPU - Mini-Metcon

Tuesday, November 12, 2019

Crossfit Golden - OPEN GYM

1300

Warm Up

4 rounds of
5 burpees
5 pause goblet squat
5 banded clam shell
5 glute bridge
5 step up with kb in farmers carry

barbell
5 kang squat
5 pause squat
build up to starting weight

Weightlifting

Every 3 minutes, for 18 minutes (6 sets) of:

Back Squat

* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 2 reps @ 90%
* Set 6 – 2 reps @ 90%

I managed this well based on my last 1RM of 100kg

4x70
3x80
2x90
1x95
2x90
2x90

HSPU technique

2 wall walk-up
2 kick-up and hold
HSPU to 3 abmats - 3 reps
Negative to 2 mats - 2 reps
Negative to 1.5 mats - 1 rep
Negative to 1 mat - 1 rep
HSPU to 3 abmats - 3 reps

Metcon

Metcon (Time)

Three rounds for time of:
30 Wall Ball Shots (20/14 lbs)
15 Dumbbell Burpee Box Step-Overs (50/35 lb DBs, 20″)

I was not real fired up about this.  I did 15 wall ball shots at 20#, switched to the 14# ball for another 15 reps and then did 15 burpee box step overs unweighted.  It took me about 4:30 and I would have definitely been capped on the workout.