Box Pike Push-ups - Metcon

Tuesday, September 12, 2023

Garage Gym

1215

Warm Up

Foam Roll

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Handstand Push-Up Progression

Every 2:30 x 6 Sets

6-8 Box Pike Handstand Push-Ups (Kneeling or Feet Piked)

I managed 3 reps of feet pike hspu every round for 6 rounds.  It was good to get inverted.

Metcon

“Concrete Schoolyard”

10 minute AMRAP

30 Double Unders

2 Dual Dumbbell Box Step-Overs

2 Wall Walks

30 Double Unders

4 Dual Dumbbell Box Step-Overs

4 Wall Walks

30 Double Unders

6 Dual Dumbbell Box Step-Overs

6 Wall Walks

30 Double Unders

8 Dual Dumbbell Box Step-Overs

8 Wall Walks

and so on..

Dumbbell Load: 50/35lb, (22/16kg)

Box Height: 24/20″

I scaled this to 50 single unders per round.  I did the progression of 2-4-6-8-10 on the dual DB box step overs and used 35# dumbbells and a 20" box.  For wall walks, I did 1 partial wall walk per round.  

I managed 4 rounds + 50 DU + 6 DB box step overs in 10 minutes.

It felt really good to add some intensity to my training with a metcon.  Programming was from Vintage CrossFit and suited me well.

Equipment

I took the time to clean up the Titan Fitness Farmer's Carry Handles that I recently bought.  I hosed them down and wiped down some surface rust.  Then I removed the tape from the handles and cleaned them up with Goo Gone, PB Blaster and a wipe down of 3-in-1 oil.  I want to replace the "quick" pins with screws for securing the handles. Primarily for the aesthetics of a cleaner look.