Barbell Hip Thruster - Banded Face Pull - Metcon

Thursday, January 23, 2020

Crossfit Golden - Janet

1200 - 12 of us

Warm Up

3 min foam roll
15 inch worm
15 scap push-up
15 glute bridge 20X1

4 min jump rope/technique/du

10 barbell hip thruster
10 banded face pull

Weightlifting

Five sets of:

Barbell Hip Thrusts (5 reps @ 20X1)
Rest 60 seconds
Face Pulls (15 reps @ 21X1 With Band)
Rest 60 seconds

I kept good tempo and went 95,115,135,135,135 on the barbell hip thruster (45%, target was 80% of 1RM deadlift)

I used a yellow band for the face pulls

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (50/35 lbs)
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

This was tough.  Scaled as follows:
R1 - work on DU (16 reps), 20# DB overhead for all of it
R2 - 30 jumping jacks, lower DB to shoulder for lunges
R3 - 30 jumping jacks, lower DB to shoulder for lunges
R4 - 30 jumping jacks, completed 4 reps, lower DB to shoulder for lunges

Chest felt OK, just winded faster than usual.