Back Squat - Metcon

Monday, November 19, 2024

Back Country CrossFit West (Coach Bryn)

1630

Warm Up

Burpees

Walking Lunges

Barbell Romanian Deadlifts

Banded Shoulder Press

Banded Squat

Banded Side Step

Banded Monster Walk

Jump Squat

Barbell Strict Press

Barbell Push Press

Barbell Thrusters

Strength

Back Squat

E2M x 6

3 reps at 60-70%

I used 135 pounds (55% of 245)

Metcon (Health)

3x

10/8 cal row

10 Burpee to 6"

5 Thruster (95/65)

+

3x

10/8 cal row

5 Burpee Pull Ups

10 Thruster (75/55)

I tried to scale this pretty aggressively, but still could not beat the cap.  I did 9 cal rows.  Cut the burpee volume to 8 in the first section and 4 in the second section and finally scaled the Thruster weight to 65 pounds and 45 pounds.  I was capped with 1 Burpee Pull Up and 10 Thrusters remaining.

This was a tough effort.  I am really not conditioned for the medium/long duration metcons.

I do like the programming.  Apparently it is from John Wood (Step Up Programming).  He is a local athlete and a long time friend of the gym owner (Rylee).