Thursday, December 5, 2019

Bent Over Row - GH Raise - 19.3

Thursday, December 5, 2019

Crossfit Golden - Lacey

1200 - 8 of us

Warm Up

line drills - jog, side shuffle, karaoke, high knees, butt kicks

2 rounds
lunge down/back slow
walk down and back with kb overhead

2 rounds
5/5 step up on box then chest to knee
5/5 bent over row with kb
5/5 kb strict press


Every 90 seconds for 15 minutes (5 sets):

Bent Over Row (8 Reps) - I used 75# and was able to maintain good form for all 5 sets

Glute-Ham Raises (10 Reps ) - I did 5 reps with knees on a pad, partner holding ankles down, and pushing off at bottom.  These got really tough by the fourth set.  I also did 5 med ball rolls each round.  These were not much easier.  It was less intense, but more sustained effort.  The GH raise seemed to have a real intense point effort.


Crossfit Games Open 19.3 (Ages 16-54) (AMRAP - Reps)

200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP - Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50  5-in. elevated strict HSPU
200-ft. bear crawl

Time cap: 10 minutes

This was a repeat for me.   On 05/08/2019 I got 70 reps.  I decided to do the scaled workout again for an apples to apples comparison.  This time I got through the 200 ft lunges in 5 minutes (only a little faster than last time) and finished 38 box step ups in the remaining 5 minutes.  I matched my old mark at about the 9 minute mark and got 8 additional reps in the remaining minute.  I did feel pretty good through the whole workout. 

I kept the db racked on my left shoulder for all of the lunges and my hamstrings felt good, despite the heavy efforts this week.  I felt like I was moving smoother through the step ups as well.  I switched to having the db on my back and supported it with either the right or left hand alternating.  8 reps may not sound like much, but it represents a 10% improvement.  In retrospect, my goal of 91 reps was a bit optimistic.  

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