Home Gym
1330
Warm Up
Hip Hammy
Comptrain Barbell Warm Up
Deadlift
Every 2 minutes for 10 minutes (5 sets)
Deadlift 5 reps @31X1 tempo
I kept the deadlift light and maintained great tempo with sets at 135, 155, 175, 185 and 195#
Metcon
50-40-30-20-10 Double Unders
20-16-12-8-4 Single Arm Overhead DB reverse lunge (27.5#)
This was tougher than I thought it would be. My double unders took several sets. The weight for the reverse lunges was OK, but I felt a little wonky. I finished in 11:50 and felt good about the rep scheme and scaling.
Programming was inspired by Vintage Crossfit which had double unders and single arm dumbbell clean and jerks and by Crossfit golden which had dumbbell overhead walking lunge, dumbbell box step up and strict hspu.
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