Friday, July 24, 2020

SLIPS - Rope Climbs - OHS - Thrusters

Friday, July 24, 2020

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.

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