Crossfit Golden - Lacey/Janet
1200 - 3 of us
"Roxanne" - start in bottom of the squat and play song by the Police, on "Roxanne" stand and lower for the first half of the song, on "Roxanne" do a burpee the second half of the song. Reminiscent of "Bring Sally Up" at Crossfit Undeniable.
Autonomous Skill Work
Take 15 minutes to work on multiple skills from the below list. All progressions and
modifications will be acceptable to work on during this time.
- L Sit/Hollow Holds
- Handstand walking and Holds
- Handstand Pushups
- Muscle ups (bar or ring) – and all progressions
- Pull ups
- Toes To Bar
- Rope Climbs
- Double Unders
I worked on kipping pull-ups - key is to establish kip from belly button to sternum; then work on timing for hip pop and pull; then work on holding hollow body at the top of the pull-up
I tried a few sets of kipping leg raises, but was breaking my superman at the knees
Recommended to work on kip timing every session in the gym.
Metcon (AMRAP - Rounds and Reps)
Against a 12-minute running clock…
Run 1200 Meters
Immediately followed by as many rounds and reps as possible of:
12 Push Press (95/65 lbs)
I ran the first 800 in 3:51 and the 400 in 2:18, I started the push presses with 5:51 on the clock. I scaled the push press to 65# and was able to do 6/6 without issue. I scaled to tuck-ups and was able to do 4/4/4 without issue. I finished with 3 complete rounds + 15 reps.
That was the fastest 800 I have run at CFG.
Finished with OH Bamboo lunges (5# plates) OH Bamboo Walk (4kg KB) and 1 rope climb. Felt really good today.