Gymnastics - Metcon

Tuesday, December 3, 2019

Crossfit Golden - Eliza/Lacey

1200 - 11 of us

Warm Up

1 min of each of the following
jog in place with burpee every 10 seconds
bear crawls
pvc around the world
cuban press
table top stretch
prone shoulder swimmers
hollow hold/rocks
wall climbs

Gymnastics

Take 15 minutes to rotate through practicing three gymnastics movements:
 
Movement 1 – Ring Muscle-Up Progressions
Movement 2 – L-Sit Hold Progressions
Movement 3 – Handstand Hold Progressions

I did banded transitions and felt pretty smooth.  It was a good change from toe transitions
I used kettle bells and could manage about 5 seconds at a time, some single leg, some tuck
I kicked up to the wall and could get 2 good holds each round (coaching cue - point toes and extend)

Metcon

Metcon (2 Rounds for reps)

Two sets for max reps of:
90 seconds of Double Unders
Rest 30 seconds
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds

R1 - 56 DU, 1 wall walk + 20 push ups; 17 calorie row; 14 banded ring dips - 108 total reps
R2 - 59 DU, 1 wall walk + 15 push ups; 18 calorie row; 13 banded ring dips - 106 total reps

These were good scales for me.  I the second round, I set a PR for unbroken double unders at 47 consecutive reps!!!