Thursday, January 30, 2020
Crossfit Golden - Janet
1200 - 10 of us
Warm Up
60 sec couch stretch
90 sec glute bridge/clam shell
5 hip cars each leg
5 squat therapy (3311 tempo)
then
2 rounds of
20 toe tap pike
10 ankle drivers
10 quarter squat jumps
5 single leg step up
Metcon
Metcon (Time)
Five rounds for time of:
400 Meter Run
20 Wall Ball Shots (20/14 lbs)
10 Dumbbell Box Step-Overs (50/35 lbs; 24″/20″)
I scaled this to 10# wall ball and 50# DBs to 12" box.
Round 1 was quick with a 2:18 run and 4:16 round.
Rounds 2-5 slowed down. The run slowed to around 3 minutes/400m, but I was able to do all of the wall balls and box step-overs unbroken. Final time 24:12.
Gymnastics Technique
HSPU to 3 abmats - 2 reps
HSPU to 2.5 ambats
HSPU to 2 abmats
HSPU to 1.5 abmats - failed rep
Negative to floor
Negative to floor
Crossfit Golden - Janet
1200 - 10 of us
Warm Up
60 sec couch stretch
90 sec glute bridge/clam shell
5 hip cars each leg
5 squat therapy (3311 tempo)
then
2 rounds of
20 toe tap pike
10 ankle drivers
10 quarter squat jumps
5 single leg step up
Metcon
Metcon (Time)
Five rounds for time of:
400 Meter Run
20 Wall Ball Shots (20/14 lbs)
10 Dumbbell Box Step-Overs (50/35 lbs; 24″/20″)
I scaled this to 10# wall ball and 50# DBs to 12" box.
Round 1 was quick with a 2:18 run and 4:16 round.
Rounds 2-5 slowed down. The run slowed to around 3 minutes/400m, but I was able to do all of the wall balls and box step-overs unbroken. Final time 24:12.
Gymnastics Technique
HSPU to 3 abmats - 2 reps
HSPU to 2.5 ambats
HSPU to 2 abmats
HSPU to 1.5 abmats - failed rep
Negative to floor
Negative to floor
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