Gymnastics - Metcon

Tuesday, May 3, 2022

CFG - Lacey

1200 - 6 of us

Warm Up

mountain climber

banded shoulder stretches

banded hamstring stretch

pvc pass through

pvc back rack lateral lunge

reverse snow angel

hollow rocks

pvc thruster

Gymnastics

Every 2 minutes, for 18 minutes (3 sets of each):

Arch to Hollow Rolls (20 reps)

(alternate from holding hollow body to a superman without your hands or feet touching the floor)

I would roll from hollow to superman to hollow and then rest.  I went each direction 5 times.  10 reps each round.

Cossack Squats (20 reps)

I never appreciated this stimulus.  Coaching cue to keep chest upright and press through leg before pivoting to center.  Went unweighted, 4kg and then 8 kg

Handstand Walk ( 45 seconds)

(OR 45 second Nose-to-Wall Handstand Hold)

Round 1 - 45 second hold (nose to wall)

Round 2 - 40 second hold (nose to wall)

Round 3 - walk around box - only managed about 30 seconds in a good pike position

Metcon

Complete rounds of 21, 15 and 9 reps for time of:

Thrusters (135/95 lbs)

Pull-Ups

Burpees Over the Barbell

With a 20 minute time cap, I scaled to 65# thrusters, ring rows and stepover bar burpees.  Round 1 about 6 minutes and the whole metcon in 14:49.  I moved the the reps well going 8/7/6 and then 6/5/4 and 5/4 on the respective rounds.  My thrusters were really good and I kept good positions.  Going heavier or harder would not have been a good idea.