Metcon - HSPU technique

Thursday, January 30, 2020

Crossfit Golden - Janet

1200 - 10 of us

Warm Up

60 sec couch stretch
90 sec glute bridge/clam shell
5 hip cars each leg
5 squat therapy (3311 tempo)

then

2 rounds of
20 toe tap pike
10 ankle drivers
10 quarter squat jumps
5 single leg step up

Metcon

Metcon (Time)

Five rounds for time of:
400 Meter Run
20 Wall Ball Shots (20/14 lbs)
10 Dumbbell Box Step-Overs (50/35 lbs; 24″/20″)

I scaled this to 10# wall ball and 50# DBs to 12" box.

Round 1 was quick with a 2:18 run and 4:16 round.
Rounds 2-5 slowed down.  The run slowed to around 3 minutes/400m, but I was able to do all of the wall balls and box step-overs unbroken.  Final time 24:12.

Gymnastics Technique

HSPU to 3 abmats - 2 reps
HSPU to 2.5 ambats
HSPU to 2 abmats
HSPU to 1.5 abmats - failed rep
Negative to floor
Negative to floor

Bench Press - Metcon

Wednesday, January 29, 2020

Crossfit Golden - Lacey

1200 - 9 of us

Warm Up

Thorasic opener - prone, elbows bent over head, push down then raise up

Y - T - W prone shoulder opener

2 rounds for quality
10 kb floor press each arm
6 half turkish get-up each side
10 strength kb sit up

Bench press warm up
5x45
5x95
5x115
4x135

Weightlifting

Every 3 minutes, for 15 minutes (5 sets):

Bench Press (3 reps)

I went
135
145
155
155
155# (all good reps)

Metcon

Metcon (3 Rounds for time)

Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
35/25 Hand Release Push-Ups

I scaled this to 25# alternating single-arm DB snatch.  This was a good weight and easy to keep good form.

R1 - 20 HRPU at 5:06 (6/5/3/2/2/2)
R2 - 20 HRPU at 5:09 (6/4/2/2/2/2/2)
R3 - 21 HRPU at 6:00 (5/3/2/2/1/1/1/1/1/1/1/1/1)

The rows were taking me between 2:15 and 2:25.  I could finish the snatches around 3:45 to 3:55.  Then I completed as many reps as possible by the 5:15/5:15/6:00 cap.

Snatch Complex - Metcon

Tuesday, January 28, 2020

Crossfit Golden - Lacey

1200 - 6 of us

Warm Up

1 min mountain climbers
1 min air squats
1 min dead hang

then

5 wall slide
10 pvc cuban press
10 pvc ohs
10 single leg jumps each leg

10 snatch complex with pvc

Weightlifting

Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Grip Deadlifts + Hang Snatch
(pause 2 seconds at mid patella on each of the Deadlifts)

I worked up from

35
45
50
55
55
60
65
70
75
80#

Felt good, coaching cue: fight for position on squat

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Deadlifts (185/135 lbs)
10 Pull-Ups

I scaled this to work on double unders for 30 seconds each round; 115# deadlift, 3+2 pull-ups

R1 - 30 DU, unbroken deadlift, 3+2
R2 - 30 DU, unbroken deadlift, 3+2
R3 - 15 DU, unbroken deadlift, 3+2
R4 - 20 DU, unbroken deadlift, 3+2
R5 - 11 DU, unbroken deadlift, 1 PU

stretched lower back on GHD after class

Front Squat - Metcon

Monday, January 27, 2020

Crossfit Golden - Lacey/Greg

1200 - 12 of us

Warm Up

200m run
5 boot strappers
10 quad stretch ; lunge L/R
ankle mobility
200m run
10 banded squat 3 second hold at bottom
10 mountain climber twist
10 plank walk front / back
10 banded clam shells

PVC front rack stretch
PVC lat stretch
5 front squat (down for 5 count, up fast)
5 front squat (3 second hold at bottom)
5 front squat

Front Squat 1 RM

Take 20 minutes to build to today’s 1-RM Front Squat

5x95
4x115
3x135
3x155
1x185
1x195#

Heavy for today, 96% of 203# 1RM

Metcon

Three rounds for time of:

Run 400 Meters
8 Front Squats

Barbell comes from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.


I scaled this to 125# (67% of 1RM).  

R1 - Run 2:08, round 3:15
R2 - Run 3:55, round 7:15
R3 - Run 10:15, round 11:15

I went unbroken on the squats every round.  Last time I did this workout at 60kg and was going 3/3/2 on the squats.  My runs were a little faster and not having to reset the barbell saved me a lot of time.  4/9/2019 was 12:58.

Chest felt really good during the WOD.  A little phlegm on the walk back to work.

OPEN GYM: SLIPS - OHS

Sunday, January 26, 2020

Crossfit Golden - OPEN GYM

0800

Warm Up

Hip Hammy sequence
Forearm warm-up

SLIPS

Front scale
Back scale

Hanging from rig - held tuck, held L-sit (~5 seconds at a time)

Press up from
3 abmat
2.5 abmat
2 abmat

Negative to
1.5 abmat
floor

Plank hold for 90 seconds

Stretched as part of warm-up

OHS
6x15
5x20
5x25
3x30
2x35kg (77#)

GHD - Hip Extensions and Sit-ups

60 minutes total workout

Push Jerk - Metcon

Friday, January 24, 2020

Crossfit Golden - Lacey/Paige

1200 - 12 of us

Warm Up

2 minutes burpees (10 in first minute, 6 in second)
10 wall slides
3 times each leg lunge complex (forward, back, side bowler)

then 1 min each of:
jump/land
wall walk
jump/punch/land
HRPU
pvc push jerk
scap pull-up
pvc push jerk
ring rows

then with empty barbell
5 strict press
5 push press
5 push jerk

Weightlifting

Every 2 minutes, for 16 minutes (8 sets) of:
Push Jerk (2)
Build over the course of the 8 reps to today’s heavy.

I was focused on technique and went
85
95
105
115
125
135
140
140#

coaching cue: drive through heels

Metcon

Metcon (AMRAP - Reps)

Three sets for max reps of:
60 seconds of Dumbbell Box Step-Overs (50/35 lb DBs; 24″/20″)
60 seconds of Strict Handstand Push-Ups
60 seconds of Hand Release Push-Ups
60 seconds of Strict Pull-Ups
Rest 60 seconds

I scaled the step overs to 35# barbell and 20" box
I scaled the HSPU to 35# seated DB press
I did HRPU and strict pull ups

R1 - 8/8/13/7 = 36
R2 - 8/6/12/6 = 32
R3 - 7/6/12/5 = 30

98 total reps. 

My chest felt really good with minimal coughing and no phlegm to spit up during class.

Barbell Hip Thruster - Banded Face Pull - Metcon

Thursday, January 23, 2020

Crossfit Golden - Janet

1200 - 12 of us

Warm Up

3 min foam roll
15 inch worm
15 scap push-up
15 glute bridge 20X1

4 min jump rope/technique/du

10 barbell hip thruster
10 banded face pull

Weightlifting

Five sets of:

Barbell Hip Thrusts (5 reps @ 20X1)
Rest 60 seconds
Face Pulls (15 reps @ 21X1 With Band)
Rest 60 seconds

I kept good tempo and went 95,115,135,135,135 on the barbell hip thruster (45%, target was 80% of 1RM deadlift)

I used a yellow band for the face pulls

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (50/35 lbs)
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

This was tough.  Scaled as follows:
R1 - work on DU (16 reps), 20# DB overhead for all of it
R2 - 30 jumping jacks, lower DB to shoulder for lunges
R3 - 30 jumping jacks, lower DB to shoulder for lunges
R4 - 30 jumping jacks, completed 4 reps, lower DB to shoulder for lunges

Chest felt OK, just winded faster than usual.