Tuesday, September 12, 2023

Box Pike Push-ups - Metcon

Tuesday, September 12, 2023

Garage Gym


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.


“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.


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.

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