Friday, February 28, 2020
Crossfit Golden - Lacey/Janet
1200 - 9 of us
Warm Up
foam roll
hip-hammy
3 rounds of
20 pulls on rower
10 boot strappers / air squat
10 scorpions front/back / HRPU
10 arm circles / pass throughs
5 ring rows / jumping pull-ups
Metcon
Baseline (Time)
500m Row
40 Air Squats
30 Sit-Ups
20 Hand-Release Push-Ups
10 Pull-Ups
I finished the row in 2:05.3
The air squats took me to about 3:40 (unbroken)
I finished the sit-ups around 5:00 (unbroken)
HRPU (unbroken) - every other time I have done this was regular push-ups
Pull-ups (2 then singles)
Finished in 6:20 PR!!
This was quite the achievement for me. Last time, I had to do the sit-ups 12/6/6/6 and the push-ups 10/5/5. To do 20 unbroken HRPU, felt really good. The row felt really good also. I opened at a 1:55 pace and slowed to a 2:10 pace. The opportunities for improvement are relatively few. I could speed up transitions and take maybe 5 seconds off of the individual efforts.
Accessory Work
Take 15 minutes to practice three gymnastics skills of your choice.
HSPU
Hold
Press from 3 abmats - 2 reps
Press from 2.5 abmats - 1 rep
Negative to 2 abmats - 2 reps
Kip Swings
3 sets of 5-8 swings working on technique
Tire Flips
2 sets of 5 flips (275# tire)
Crossfit Golden - Lacey/Janet
1200 - 9 of us
Warm Up
foam roll
hip-hammy
3 rounds of
20 pulls on rower
10 boot strappers / air squat
10 scorpions front/back / HRPU
10 arm circles / pass throughs
5 ring rows / jumping pull-ups
Metcon
Baseline (Time)
500m Row
40 Air Squats
30 Sit-Ups
20 Hand-Release Push-Ups
10 Pull-Ups
I finished the row in 2:05.3
The air squats took me to about 3:40 (unbroken)
I finished the sit-ups around 5:00 (unbroken)
HRPU (unbroken) - every other time I have done this was regular push-ups
Pull-ups (2 then singles)
Finished in 6:20 PR!!
This was quite the achievement for me. Last time, I had to do the sit-ups 12/6/6/6 and the push-ups 10/5/5. To do 20 unbroken HRPU, felt really good. The row felt really good also. I opened at a 1:55 pace and slowed to a 2:10 pace. The opportunities for improvement are relatively few. I could speed up transitions and take maybe 5 seconds off of the individual efforts.
Accessory Work
Take 15 minutes to practice three gymnastics skills of your choice.
HSPU
Hold
Press from 3 abmats - 2 reps
Press from 2.5 abmats - 1 rep
Negative to 2 abmats - 2 reps
Kip Swings
3 sets of 5-8 swings working on technique
Tire Flips
2 sets of 5 flips (275# tire)
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