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Friday, March 6, 2020

Gymnastics - Metcon

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


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 (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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