Metcon

Friday, November 7, 2025

Westbound CrossFit (Coach Loni)

1200 (9 of us)

Warm Up

Echo bike

Banded 7's

• open arms
• open arms diagonally (right up)
• open arms diagonally (left up)
• rotate at shoulders
• t from behind neck (goal post to open)
• t to y from behind neck (cheerleader)

Barbell primer

Conditioning - Part 1

For time: 

75 Abmat Sit Up

50/40 Cal Bike

25 Shoulder to overhead (95/65lb.)

5:00 Rest

Goal: Sub 6:00 working time

Cap: 8:00

Intermediate: 50 sit up, 75/55lb. Shoulder to overhead

Baseline: 30 sit up (assisted sit up), 25/20 Cal bike, 20 DB shoulder to overhead

Conditioning - Part 2

For time:

25 Shoulder to overhead (95/65lb.)

50/40 Cal Bike

75 Abmat Sit up

Goal: Sub 6:00 working time

Cap: 8:00 

Intermediate: 50 sit up, 75/55lb. Shoulder to overhead

Baseline: 30 sit up (assisted sit up), 25/20 Cal bike, 20 DB shoulder to overhead

I scaled this a little aggressively to 40 sit-ups; 30 cal bike; 25 shoulder to overhead (55#).  I was actually planning on 20 S2O, but upped it when I saw the clock.  I finished Part 1 in 5:29 and Part 2 in 5:52 for a total time of 16:21.  I felt pretty good about the effort, until I realized most folks were working into the 7:00 to 7:30 range.  I could have gone to 50-40-25 if I wanted to hit that time domain.  Overall, it was a good workout and nice to get some higher volume abs.