Metcon

Thursday, June 16, 2022

CFG - Janet

1200 - 6 of us

Warm Up

row

leg swings

lat stretch

down dog / cobra

table top

down facing scorpion

burpees

Metcon

Every 10 minutes, for 40 minutes (4 sets), perform the following for times:

500 Meter Row

400 Meter Run

50/40 Push-Ups

This was as bad as expected.  Row was between 2:20 and 2:30; Run between 2:30 and 2:40.  I scaled the push-ups to push-ups on a 20 inch box (incline) and managed 50-50-40-40 to finish rounds in:

7:30

7:51

7:43

7:58

--

31:02 total

For comparison based on Kinetic Analysis of Several Variations of Push-Ups (Ebben, et al)

Feet elevated on 24" box - 74%

Feet elevated on 12" box - 70%

Regular Push-up - 64%

Hands Elevated on 12" box - 55%

Flexed knee push-ups - 49%

Hands Elevated on 24" box - 41%

This is the first time I heard of these percentages.  It kind of makes senses as 64% of 190# = 120# my bench warm up at that weight feels similar to a push-up.

I tried playing with KB snatch and really did not enjoy it.  I will not be entering the Rogue Slingshot Challenge.