Friday, March 6, 2020
Crossfit Golden - Lucas
0700 - 3 of us
Warm Up
1 min of the following
star jumps
tabletop stretch
slam balls
banded face pulls
lunge - hamstring stretch
banded Y's
slam ball plank pass
hollow hold
Gymnastics
Take 15 minutes to rotate through practicing three gymnastics movements:
Movement 1 – Ring Muscle-Ups (or) Progressions
Movement 2 – L-Sit Hold Progressions
Movement 3 – Handstand Hold (or) Progressions
I chose to work on handstand push-up technique. Lucas observed me kicking up and evaluated stabilty. He recommended 2 sets of 4 negatives to 1 abmat. I did 5 singles.
Coaching cue: Work on lunging, planting hands and kicking up and scissoring with straight legs. This body awareness and positioning will translate well into open space.
Next I chose to work on kip swings and kipping pull-ups. I strung two together and then a couple of singles.
Metcon
Metcon (AMRAP - Reps)
Two sets for max reps:
3 Minutes of Rowing
2 Minutes of Alternating Dumbbell Snatches (50/35 lbs)
3 Minutes of Rowing
2 Minutes of Ring Dips
I scaled this to 35# DB and did ring dips
Round 1 - 35 cal - 20 DBS - 32 cal - 9 ring dips
Round 2 - 31 cal - 16 DBS - 29 cal - 9 ring dips
I liked this scaling as I rarely do strict ring dips, opting for the matador or bands.
Crossfit Golden - Lucas
0700 - 3 of us
Warm Up
1 min of the following
star jumps
tabletop stretch
slam balls
banded face pulls
lunge - hamstring stretch
banded Y's
slam ball plank pass
hollow hold
Gymnastics
Take 15 minutes to rotate through practicing three gymnastics movements:
Movement 1 – Ring Muscle-Ups (or) Progressions
Movement 2 – L-Sit Hold Progressions
Movement 3 – Handstand Hold (or) Progressions
I chose to work on handstand push-up technique. Lucas observed me kicking up and evaluated stabilty. He recommended 2 sets of 4 negatives to 1 abmat. I did 5 singles.
Coaching cue: Work on lunging, planting hands and kicking up and scissoring with straight legs. This body awareness and positioning will translate well into open space.
Next I chose to work on kip swings and kipping pull-ups. I strung two together and then a couple of singles.
Metcon
Metcon (AMRAP - Reps)
Two sets for max reps:
3 Minutes of Rowing
2 Minutes of Alternating Dumbbell Snatches (50/35 lbs)
3 Minutes of Rowing
2 Minutes of Ring Dips
I scaled this to 35# DB and did ring dips
Round 1 - 35 cal - 20 DBS - 32 cal - 9 ring dips
Round 2 - 31 cal - 16 DBS - 29 cal - 9 ring dips
I liked this scaling as I rarely do strict ring dips, opting for the matador or bands.
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