Home Gym
1800
Warm Up
Foam roll
Hip Hammy
Wrist Mobility
SLIPS
Scales - Front Scale / Back Scale max effort 2 attempts each leg (holding 15-25 seconds)
L-Sit - EMOM 4 max effort (holding around 10 seconds)
Inversions -
HS hold - 10 seconds
2 abmats - 2 reps
1 abmat - 1 ugly rep
book - failed attempt
1 abmat - no rep
2 abmats - 1 rep
Plank - on hands - 1 minute left leg raised, 1 minute right leg raised
Rope Climbs
EMOM 5 max effort legless rope climbs - made it to the top on the first one and then hand over hand 4-6 times
OHS
Every 90 seconds for 15 minutes (10 sets)
Hang Power Snatch + 2 Overhead Squats
Build over 10 sets
45, 55, 65, 75, 80
80, 75, 75, 75, 75
Metcon
For time:
30 DU
50 Thrusters (45#)
30 DU
I did the first set of DU in 2 sets 24/6
The thrusters were tough and I went 12/8/7/7/8/8 with significant pauses between sets
The second set of thrusters were unbroken
Total time 5:49
OHS complex and metcon was inspired by Crossfit Golden programming for today. I added SLIPS as I like to do that at least once a week and it is a great warm up. I added the rope climbs as it has been a while.
No comments:
Post a Comment