Monday, September 14, 2020

Gymnastic Metcon

Monday, September 14, 2020

Home Gym


Warm Up

Foam roll
Hip Hammy
Wrist Mobility
Squat Therapy
Set up stations - movement prep - wall walk, kip swings, lightweight DB snatch


Every minute, on the minute, for 24 minutes (4 sets) of:

Minute 1 – Strict Pull-Ups 

Minute 2 – Strict Handstand Push-Ups - scaled this to Strict HSPU to 2 abmats

Minute 3 – Single-Arm Alternating Dumbbell Snatches (70/50 lbs) - 50#

Minute 4 – Ring or Stationary Dips - Ring Dips

Minute 5 – 40 seconds of Front-Leaning Rest

Minute 6 – Rest

This was a really good workout and forced me to work on some movements I have been neglecting.  My rep count was not as high as I would have liked, but I was able to move steadily through this workout.  Setting it up with rings on the pull-up bar worked well.  I was going in and out of the house for the HSPU.  Otherwise everything was spaced out well.

Pull-up - 5/4/4/4
Strict HSPU - 2 abmat - 4/3/2/1
SA DB Snatch - 6/6/6/6
Ring Dips - 4/4/4/4
40 sec Front-Leaning rest - shifted around a bit, but held 40 seconds everytime.

I was really pleased with using 2 abmat strict HSPU in a workout.

Programming was from Crossfit Golden for 9.14.20

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