Strength - Metcon

Thursday, February 6, 2020

Crossfit Golden - Greg

1200 - 7 of us

Warm Up

90 sec of band pass through/band pull apart/ band strict oh press
60 sec bear crawl/crab rotations
60 sec banded scarecrow
60 sec dead hang/lat stretch/scap pull-up
60 sec down dog/cobra/push-up
90 sec shoulder mobility

Weightlifting

Three sets of:
Dumbbell Shoulder Press (8 reps @ 2111)
Rest 45 seconds
Supine Ring Rows (8-10 reps @ 2111)
Rest 45 seconds
Dumbbell Skull Crushers  (10-12 reps @ 2011)
Rest 45 seconds
Strict Toes-To-Bar (6-8 reps @ 2110)
Rest 45 seconds

R1 - 20# DB shoulder press; ring row; 15# DB skull crusher; T2B from rig (getting just above parallel)
R2 - 25# DB shoulder press; ring row; 20# DB skull crusher (too heavy); floor leg raise (much better movement)
R3 - 25# DB shoulder press; single ring to isolate biceps; 16.5# DB skull crusher (just right); floor leg raise

Metcon

Metcon (Time)

Five rounds for time of:
40 Double-Unders
15 Hand Release Push-Ups
10 Strict Pull-Ups

I scaled this to 80 single unders, did all of the push-ups and 2 sets of pull-ups (this worked out to 5/5/4/4/4 reps).  I did the first round in just under 2 minutes and the push-ups were 10/5 and the pull-ups were 3/2.  I was smoked by the last round and did the push-ups in 4/3/2/2/2/2.  The pull-ups were 2/1/1.  Overall finish time was 12:19 (well within the 10-16 minute target and 16 minute cap).