Friday, December 27, 2019

Deadlift - HSPU - Metcon

Friday, December 27, 2019

Crossfit Golden - Paige/Janet

1200 - 15 of us

Warm Up

4 rounds (20 sec / 10 sec) 2 minutes total of the following paired movements

pvc back squat
hold at the bottom of the squat

good mornings
lateral lunges

pass throughs
strict press

prone press
hollow hold

With KB (20 kg)

10 hip circles around the world
10 romanian deadlift
10 deadlift (20X1)
5 box hspu
5 pike push-up
5 negatives


Four sets of:
Deadlift (3-5 reps @ 20X1)
Rest 20 seconds
Handstand Push-ups (Max Reps)
Rest 3 minutes

Target was 80% of 1RM, I used 225# and could do 5 reps every round and 6 box HSPU.


Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings (24/16 kg)
30 Double-Unders
*RX must be done unbroken

I scaled this to a 16 kg KB and could go unbroken every round.  My double unders sucked today and I scaled to 20 reps/round (about 45 seconds of working on them).  I finished with 4 rounds + 30 reps.

My back felt a little wonky so I grabbed some sarco freeze.  Coaching cue - keep ribs tucked (do not hyper extend back), lower hips more with touch and go

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