Monday, April 12, 2021

Metcon - Crossfit Quarterfinals Test 5 (s)

Sunday, April 11, 2021

Garage Gym


Warm Up

Hip Hammy
Wrist Mobility
Squat Therapy
Steel Mace 360's
PVC Pass Throughs
Comptrain Barbell Warm Up
Bergener Warm Up


For time:

Burpee box jump-over

185 lb., 30 in.

Time cap: 7 min.

I scaled this test to an 85# Snatch and 24" BBJO and that was a good test for me.  I have not been doing much Olympic lifting and a 30" box jump frightens me.  On my best days, I can land it on soft plyo boxes.

I finished the 4 rounds in 6:37 and felt good about the effort.  The camera angle left a bit to be desired, but it still showed me some opportunities to improve my snatch.  I am still hopping back instead of strictly driving up.

I liked the quarterfinal tests a lot and regret not doing tests 1 and 4 over the course of the weekend.  What struck me most was the accumulated fatigue.  My abs were trashed after test 2 and my shoulders were feeling it after test 4.  I nearly took a rest day instead of attempting test 5.  Had I done test 1, they would have been box HSPU, lighter weight dumbbells and DU.  Test 4 would have been at around 80% of my true 4 rep max.

Test 1 - HSPU, DB HPC and S2O, DU
Test 2 - GHD Sit-ups, Rope Climb, Pistols
Test 3 - WBS, Row
Test 4 - Front Squat
Test 5 - Snatch, BBJO

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