Metcon

Wednesday, January 16, 2025

Westbound CrossFit (Coach Ryley, Coach Aaron shadowing)

1630 (14 of us)

WARM UP

200m run

:30 rest

200m run

:30 rest

200m run

MOVEMENT/MOBILITY - foam roller, BB

*grab foam roller and barbell

:30 t-spine extension + flexions

:30 t-spine opener w/ arms overhead

:30 book t-spine opener / side

8 supermans

8 prone snow angels

8 push ups

:20 push up iso hold

*grab barbell

6 hang clean pull shrugs

6 high pull turnovers, no legs

6 hang power cleans

:30 front rack hold

3 hang power cleans

STRENGTH

Health

E 2:30 X 6

10/8 Cal Row

6 Bench Press (95/65#)

+ 8:00 Transition

E 2:30 X 6

10/8 Cal Row

6 Hang Power Clean (95/65#)

SCORE = Slowest Round

It seems like this is the first time in a while that I have done the Health workout without additional scaling to make the time caps or meet the workout intention.

My times were fairly consistent until the end:

1:13

1:12

1:14

1:13

1:11

1:10

--

1:09

1:14

1:14

1:20

1:21

1:25

The 95 pound bench felt great and even taking my time on set up led to reasonable times.  The hang power clean kind of sucked.  I tried to cycle the first round and then decided to reset for each lift.  It was slower, but safer for my back.  I proabably should have dropped to 75 pounds if I was going to cycle the bar.  I partnered up with Jake to share a rower and bench.

Finisher - Walking lunges with sand bag.  I took 40 steps (half of the Hyrox volume).