Home Gym
1300
Warm Up
Hip Hammy
Wrist Mobility
Inversions
HS hold - 2 times, 10-15 seconds
HSPU 2 abmat - 2 reps
HSPU 1 abmat - fail
HSPU 2 abmat - 1 rep
Pull-ups
Every 2 minutes for 16 minutes (8 sets)
Pronated strict pull-ups (2-4 reps)
rest 10-15 seconds
Mixed grip strict pull-ups (2-4 reps)
4/2
3/2
3/1
3/1
3/1
3/1
3/1
3/1
I was pleased with the pronated pull-ups. Instead of supinated, I did mixed grip and that worked out well also.
Metcon
EMOM 12 (6 sets)
Station 1 - Thruster (65#)
Station 2 - Sit-ups
This was supposed to be for maximum reps. I opted to give an honest unbroken effort and then rest. I ended up doing 10 unbroken thrusters and 10 sit-ups in each minute interval. The thrusters were around 30 seconds and the abmat sit-ups were 25 seconds. I rested the remainder of the minute for 120 total reps.
Accessory
Every 2 minutes for 12 minutes (3 sets)
Station 1 - Cossack Squat to single arm press (6 each side) 15#
Station 2 - L-crunch - 15 reps
The KB was a little light at 15#, but better 15# than 35#. This was a new movement for me. The L-crunch originally called for 30 reps, I scaled to 15 reps. The efforts were taking me about 30 seconds and allowing 90 seconds rest.
Programming was directly from Crossfit Golden for 7.31.20
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