Accessory - Metcon

Monday, February 10, 2020

Crossfit Golden - Lacey/Janet

1200 - 15 of us

Pre Warm Up

foam roll
15 air squat
10 push-up
kip swings
5 scap pull-ups
1 pull-up
30 sec plank

Warm Up

3 rounds of
5 banded walks forward/back/left/right
10 quick banded glute bridge

then

2 rounds of
5 unweighted Jefferson curls
5 DB RDL
5 DB supinated bent-over row
10 front rack reverse lunge

Weightlifting

Four sets of:
Barbell Hip Thrusts (6 reps @ 20X1)
Rest 90 seconds
Supinated-Grip Bent-Over Barbell Row (6 reps @ 2111)
Rest 90 seconds

I went 135-155-155-155 on the hip thrusters and maintained good tempo

I scaled the rows to DB with left are supinated and right arm at 90 degrees

I went 25-30-30-30 and was able to maintain good tempo. Might try a little heavier next time.

Metcon

Metcon (Time)

For time:
21 Deadlifts (205/145 lbs)
500 Meter Row
15 Deadlifts
500 Meter Row
9 Deadlifts
500 Meter Row

I scaled this to 135# and finished in 11:43.  I went 15/6; 15 unbroken and 9 unbroken on the deadlifts.  The rows were between 2:20 and 2:30.  Transitions took a while.

Post WOD

Stretched back on GHD
8x90# reverse hyper
foam roll