Monday, October 25, 2021

Metcon

Monday, October 25, 2021

CFG - Greg

1530 - 12 of us

Warm Up

2 rounds of
row
down dog / cobra
single leg glute bridge
kang squat
bird dogs
pigeon stretch
puppy dog

barbell warm up
good mornings
rdl
deadlift

Metcon

Every 6 minutes, for 30 minutes (5 sets) for times:
500 Meter Row
15 Deadlifts (225/155 lbs)
50 Double-Unders
Note times for each set, then total them, aiming for the lowest possible working time across the five sets.

Round 1 - 4:50 - 33 DU
Round 2 - 4:43 - 32 DU
Round 3 - 4:44 - 20 DU
Round 4 - 4:37 - 8 DU
Round 5 - 3:58 - 0 DU

I scaled the workout to 155# deadlifts and worked on double unders.  Round 1 was 10/5, then 8/5/2, then 5/5/5 for the remaining 3 sets.  DU were going really well, until the fourth round when my calf tightened up.  I immediately bailed on rope skips and just started stretching it out.  I finished the low impact movements on the fifth round and then massaged my calf after class. 

Finished with 3 sets on the reverse hyper at 90#.

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