Skills - Metcon

Friday, January 3, 2025

Westbound CrossFit (Coach Loni)

1200 (3 of us)

Warm Up

2x

20-30 single/double under OR :30 double under practice

5 burpees

3 inch worm + push up

MOVEMENT/MOBILITY - lax ball, wall ball

*grab lax ball

:45 lax ball smash traps + rhomboids on rig or wall / side

:45 lax ball smash pecs on rig or wall / side

:45 lax ball smash biceps on rig / side

8 scap ring rows

8 ring rows

8 scap push ups

8 push ups

8 scap pull ups

5 power cleans

5 push jerks

5 clean and jerks, focus on keeping bar close while cycling

STRENGTH

EMOM x 10 - Alternating

-3 Strict Pull ups

-3 Strict HSPU

Aim for the most difficult 3 reps of each movement you can do. Add weight/band to pull ups or a deficit if needed for HSPU. Modify HSPU to pike push ups from a box.

I did strict pull-ups and managed 3, 2, 2, 1.5, 1.5 reps each round (1.5 = a strict second rep, but my chin did not clear the bar)

I did kick up and holds for the HSPU getting 1-2 kickups each time and accumulated 5-10 seconds.

METCON

Health

E2M x 10 (1:20 CAP/set)

40 Single Under

4 Hang Clean and Jerk (75/55#)

6 Lateral Burpee Over Bar

SCORE = Slowest round

1:07

1:13

1:05

1:05

1:05

-

1:04

1:01

1:01

1:03

1:05

I scaled this right out to the gate to 2 Hang C&J and did sprawl step overs.  6 reps the first two rounds and 4 reps the last 8 rounds.  

I was pleased with my consistency down the stretch.