Friday, February 7, 2020

Metcon - Accessory

Friday, February 7, 2020

Crossfit Golden - Lacey/Paige

1200 - 9 of us

Warm Up

15 boot strappers
15 KB around the world each side


2 rounds - 30 seconds each
Palloff hold
Monster walk (banded)
Single leg glute bridge
Side plank
Single leg KB RDL

then deadlift warm-up
10 good mornings
10 deadlift (3131 tempo)

build to WOD weight


Metcon (Time)

For time:
50/40 Calories of Rowing
40 Deadlifts (225/155 lbs)
50/40 Calories of Rowing

Given the challenges I have had maintaining good position on long deadlift sets, I opted to stay light at 135#.  Further, I wanted to use the HG low bounce plates.  Using straps I completed 40 reps in sets of 15-10-8-7 and felt really good.  I was able to complete 50 calories on both rows, just under the 4 minute mark.  Total time was 11:37 (just a bit under the 12 minute cap).  I feel like I scaled it correctly.


Five sets of:
Barbell Hip Thrusts (5 reps @ 20X1)
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 45 seconds
Band Pull-Aparts (25 reps @ 1010)
Rest 45 seconds

I stayed at 145 for the hip thrusts.  Coaching cue:  shoulders full on bench at the top and pivot off the bench during the lower.  I went with a yellow band and had it doubled the first two sets, but only grabbed a single strand on the last 3 sets.  I was able to maintain good tempo for both movements.

No comments:

Post a Comment