Eat Real Food, Not Too Much, Mostly Plants

Strong People are harder to kill than weak people and more useful in general. - Mark Rippetoe

Tuesday, February 11, 2020

Metcon (EMOM)

Tuesday, February 11, 2020

Crossfit Golden - Lacey/Greg

1200 - 11 of us

Warm Up

10 min amrap of
10 star jumps
10 banded scap pull
10 tempo reverse lunges (21X1)
10 high knees
10 butt kicks
10 banded half kneeling Pallof Press
10 sec weighted superman hold (5#)

followed by 3 minutes of mobility

Pallof Press is a core exercise (anti-rotation exercise) that was first described by physical therapist John Pallof and popularized by guys like Eric Cressey and Mike Robertson.  Facing 90 degrees from the band tension, you extend your arms out and back while maintaining core position.


Metcon (AMRAP - Reps)

Every minute, on the minute, for 30 minutes (6 sets) of:

Minute 1 – 12/8 Calories of Rowing
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Chest-to-Bar Pull-Ups
Minute 4 – 12 Front-Racked Alternating Reverse Lunges (135/95 lbs)

Minute 5 – 8 Strict Handstand Push-Ups

I scaled the BBJO to step-ups.
I used 35# for the first round of lunges and then went unweighted
I scaled the HSPU to Seated Dumbbell Press with 25# DB

My reps had to be reduced as well

Row - 10-10-10-8-8-8 (40-45 sec/round)
BBJO - 6-6-6-5-5-5 (40-45 sec/round)
C2B - 6-6-6-6-6-6 (35-40 sec/round)
Lunges - 12-12-12-12-12-12 (40 sec/round)
Seated DB press - 8-8-8-8-8 (25-30 sec/round)

For a total of 243 scaled reps

I was really pleased with the C2B pull-ups.  I did singles the whole time.  I might have used some weight on the reverse lunges.  My form was good on everything except the seated DB press, I was not maintaining ideal torso position.

No comments:

Post a Comment