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
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.
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
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.
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