Metcon

Friday, September 22, 2023

Garage Gym

1200

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Metcon

2023 Games test: “Intervals”

For time:

21 box jump-overs( (♀ 20-inch ♂ 24-inch box, step-down)

15-calorie row

9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)

21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)

15-calorie row

9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)

Rest until 6-minute mark, then:

9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)

15-calorie row

21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)

9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)

15-calorie row

21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)

I scaled this to 21-15-9-21-15-9 using a 20" box for the box jump-overs and burpee box jump overs.  The first series took me 11:05 and I took a 2 minute rest per the first tier scaling option.  Starting back up at 13:05, I opted for 6-9-15 which was roughly the beginner rep scheme and finished the workout at 21:25 (8:20 for the second set).

This was a great workout for me and a very good test piece that I would like to repeat in the future.  Programming was from CrossFit main site 230920.

I am still challenged by my the congestion in my garage gym and something really needs to give.