Today’s accessory warm-up included bent hollow holds, single-unders, single leg dumbbell Romanian Deadlifts, and banded hip extensions.\u00a0 This was a continuous 8 minute warm-up.\u00a0 I’m liking these warm-ups!<\/p>\n
Our strength portion for the day was an 8 minute EMOM of 5 second plank hold variation, slow lower, and 5 second hold at the bottom.\u00a0 This looks “easy” but is actually hard to do, 8 times! My variation was using the rings (really low) and doing a ring plank hold.<\/p>\n
The MetCon was a gasser though.\u00a0 It was tricky since it included significant rest, but not really complete recovery. It was 3 rounds of 6 minutes with 3 movements. The score was your slowest round.\u00a0 My Silver level movements were:<\/p>\n
30 calorie row<\/p>\n
20 alternating dumbbell snatch (25#)<\/p>\n
10 deadlifts (135#)<\/p>\n
I might have been able to increase the weights to the Gold Level, but this work was hurting at the end.\u00a0 My slowest round ended up being my first.\u00a0 My thought was to not kill it on the first round, but I could have gone a little harder.\u00a0 My rounds were:<\/p>\n
3:29<\/p>\n
3:19<\/p>\n
3:09 (after the last deadlift I just laid down on the floor for a minute!)<\/p>\n","protected":false},"excerpt":{"rendered":"
Today’s accessory warm-up included bent hollow holds, single-unders, single leg dumbbell Romanian Deadlifts, and banded hip extensions.\u00a0 This was a continuous 8 minute warm-up.\u00a0 I’m liking these warm-ups! Our strength portion for the day was an 8 minute EMOM of 5 second plank hold variation, slow lower, and 5 second hold at the bottom.\u00a0 This […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[665],"tags":[667],"class_list":["post-6593","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-crossfit-2"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1Il","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":6702,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/09242018-crossfit\/","url_meta":{"origin":6593,"position":0},"title":"09242018 – CrossFit","author":"crossn81","date":"September 24, 2018","format":false,"excerpt":"Because of a regularly scheduled meeting I'll still get to make the 5:30am CrossFit at least once a month!\u00a0 That happened to be today!! It was nice to be with my crew again. This morning was the first day of the new cycle and we did some heavy deadlifting! 7x4\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6403,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/05022018-crossfit\/","url_meta":{"origin":6593,"position":1},"title":"05022018 – CrossFit","author":"crossn81","date":"May 3, 2018","format":false,"excerpt":"I love WODs with running in them! Yes I do! Even if it is \"just\" a Buy In! Or three different buy ins!\u00a0 After an odd warm up that included Walking Deads and Squat Hops, we had a longish MetCon. The warmup actually included quite a few movements and took\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":7112,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/04292019-crossfit\/","url_meta":{"origin":6593,"position":2},"title":"04292019 – CrossFit","author":"crossn81","date":"April 29, 2019","format":false,"excerpt":"Early morning!! After a short warm-up I did some deadlifts. It was a simple scheme - 5-4-3-2-1 with increasing weight for each round. I started with 135# on the bar, then 185#, then 205#, then 215# and finishing with 220#. After the deadlifts I did 3 rounds of a hip\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":7077,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/04132019-crossfit\/","url_meta":{"origin":6593,"position":3},"title":"04132019 – CrossFit","author":"crossn81","date":"April 13, 2019","format":false,"excerpt":"The plan had been to get up and run and then do 10am CrossFit while one child was doing the CrossFit Kids program. But I was definitely feeling tired from the late Friday night and didn't wake up with time to run, recover, and CrossFit. I'm kind of glad I\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6119,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/03162018-crossfit\/","url_meta":{"origin":6593,"position":4},"title":"03162018 – CrossFit","author":"crossn81","date":"March 16, 2018","format":false,"excerpt":"18.4 = brutal! Another hard workout that was unfinishable! This week for the CrossFit Open workout, I couldn't make my normal 5:30am slot and attended Friday Night Lights!! It was a fun atmosphere with more energy than a normal class. It also included lots of anxious waiting time! I went\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/03\/20180316_182331256328614-1.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":6632,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/08022018-crossfit\/","url_meta":{"origin":6593,"position":5},"title":"08022018 – CrossFit","author":"crossn81","date":"August 2, 2018","format":false,"excerpt":"Short little MetCon with my sister while camping. I packed my 35# kettlebell with me and put it to use today. We came up with a little 21-15-9 partner workout. We had some slight miscommunication about the execution of it, but once through that we were good!\u00a0 The 4 movements\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6593","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/comments?post=6593"}],"version-history":[{"count":1,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6593\/revisions"}],"predecessor-version":[{"id":6594,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6593\/revisions\/6594"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=6593"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=6593"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=6593"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}