Sumo DL - PU - FRL - Metcon

Friday, January 31, 2020

Crossfit Golden - Lacey/Janet

1200 - 10 of us

Warm Up

60 sec pronated hang
60 sec boot strapper
60 sec FLR on floor
60 sec supinated hang
60 sec kb around the world
60 sec lunge stretch
60 sec kb RDL
60 sec scap pull-up
60 sec jumping pull-up
60 sec kb sumo DL

Weightlifting

Three sets of:

Sumo Deadlift (8 reps @ 21X1)
Rest 60 seconds
Weighted Pull-ups (4 reps @ 21X0)
Rest 60 seconds
Front-Leaning Rest on Rings (45-60 seconds)
Rest 60 seconds

I did the deadlifts at 65, 95 and 115# and was able to maintain good form and tempo
I did the pull-ups at 0, 0 and 5# and was able to maintain good form and tempo
I accumlated 45 seconds of FLR on floor at 30+10+5

Metcon

Metcon (Time)

Three sets of:
100 Double Unders
100-Foot Walking Lunges with Farmer’s Hold (24/16 kg)
Rest 2 minutes

I got 180 rope skips in 90 seconds each round.  I scaled to 12 kg KB. Rounds 1 & 2, I went 75 feet with kb and round 3, I went 100 ft with kb.

R1 - 187 rope skip, 75 ft with 12 kg, 25 ft unweighted 3:12
R2 - 180 rope skip, 75 ft with 12 kg, 25 ft unweighted 8:27 (3:15)
R3 - 180 rope skip, 100 ft with 12 kg 14:03 (3:36)

I should have taken the extra 15 seconds and kept the farmers carry.  I was targeting 3 minute rounds.

Hamstrings feel lit!