HSPU - Metcon

Thursday, October 22, 2020

Home Gym

1300

Warm Up

Hip Hammy

Wrist Mobility

Push-up to Down Dog

Calf Stretch

HSPU Technique

Handstand Hold against wall

2 reps to 2 abmats

1 rep to 1 abmat

4 reps to 2 abmats - video

Metcon

6 rounds for time

30 double unders

15 abmat sit-ups

10 hand release push-ups

This workout went surprisingly well.  

Round 1 - 1:30 unbroken DU, SU and PU

Round 2 - cumulative 3+, unbroken DU, SU and PU

Round 3 - cumulative 5:20 11/17/2 DU, unbroken SU and PU

Round 4 - xx 5 sets to complete the DU, unbroken SU and PU

Round 5 - xx 3 sets to complete the DU, 13/2 SU, 8/2 PU

Round 6 - unbroken DU, 10/5 SU, 6/4 PU (strategic breaks)

I finished in 13:09.  I do not feel like I went out too hot, I feel like my double unders just need a little more work. 2:00 minutes a round feels right if I go unbroken on the dubs and take strategic breaks on the sit-ups and push-ups.

Programming was modified from Vintage Crossfit which called for:

800 m run

3 rounds of

50 double unders

25 ab-mat sit-ups

15 push-ups

800 m run

3 rounds of

50 double unders

25 ab-mat sit-ups

15 push-ups

800 m run

It was raining and I cannot row and do double unders in the same space.  Further the thought of 300 double unders, 150 sit-ups and 90 push-ups seemed like a terrible idea.

The HSPU was taken from Crossfit Golden programming which called for Push Jerks and then a Metcon with rowing, C2B and max effort HSPU.