Metcon - Core Strength

Wednesday, November 13, 2019

Crossfit Golden - Lacey/Janet

1200 - 12 of us

Warm Up

300m run
15 pvc good mornings
10 1/4 squat jump
5 hrpu (2111)
1 min banded face pull
1 min baned pull apart
15 pvc good mornings
10 1/4 squat jump
5 hrpu (2111)
300m run

10 sec active hang
10 sec scap pu or circles
3 jumping negatives

10 sec hold top of rings
10 sec hold bottom of rings
3 dip negatives

Metcon

Metcon (Time)

For time:
80 Double-Unders
40 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips
10 Bar Muscle-Ups
800 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders

I scaled this aggressively to allow my pec to continue to heal

160 single unders (unbroken both times)
16kg RKBS (20/20 then 15/15/10)
20 banded matador dips (10/5/5)
5/5 PU and ring rows, PU were singles, RR were unbroken

descend 4:38
run 5:00
ascend 5:00
--
total 14:38

Compare to 4/1/2019  Last time I went with 20kg kbs, all matador dips and all pull-ups.  I finished in 19:32 with 6:00/5:30/8:02 splits.  I also did better on the accessory work!

Accessory Work

Every minute, on the minute, for 10 minutes (2 sets of each):
Supine Ring Rows (8-10 reps @ 2111) - 8 reps
Side Plank (Left) (40 Seconds ) - 40s unbroken
Side Plank (Left) (40 Seconds) - 40s unbroken
Reverse Snow Angels (15 reps) - 9 reps
(slow & controlled)
Hollow Rocks or Hold (30-40 Seconds) - had to break these up