I made it to a 6:30am class and it was a doozy. It had a longer MetCon after some gymnastics work.<\/p>\n\n\n\n
The gymnastics was strict toes to bars, strict toes to shoulders, or V-ups. I tried a strict toes to shoulders and decided I should to the V-ups. We had to accumulate 20 with no more than 4-5 at a time. So I ended up doing 4 sets of 5. The V-ups were a good choice. <\/p>\n\n\n\n
The MetCon was 3 – 5 minute AMRAPs with 5 minutes in between each set. Each one had 100 single-unders (thankful for no single vs double penalty here) as a buy in before getting to the work. I did the Silver version which did 20 inch step-ups. I could have still done box jumps, but I opted to do it as written for my scaling. So after the jump rope it was a couplet of squat cleans and setp-ups. During each set of work the cleans went up in weight but down in reps and the step-ups didn’t change. So it looked like:<\/p>\n\n\n\n
9 reps at 45#<\/p>\n\n\n\n
7 reps at 65#<\/p>\n\n\n\n
5 reps at 95#<\/p>\n\n\n\n
In the first set I got 3 rounds and 2 reps. <\/p>\n\n\n\n
Round 2 I got 3 rounds and 4 reps (Coach Jeff said I had time for one more rep that I didn’t take).<\/p>\n\n\n\n
Round 3 I got 2 rounds and 6 reps (Coach Jeff somehow messed up on announcing the time, which isn’t really an excuse for doing so much less reps. Really I think the weight was getting to me. The time left shouldn’t have mattered if I was going at a hard intensity.)<\/p>\n\n\n\n
The score was total number of reps, so I had 142 reps (56+52+34).<\/p>\n\n\n\n
Then some stretching and bam, that was the day! <\/p>\n","protected":false},"excerpt":{"rendered":"
I made it to a 6:30am class and it was a doozy. It had a longer MetCon after some gymnastics work. The gymnastics was strict toes to bars, strict toes to shoulders, or V-ups. I tried a strict toes to shoulders and decided I should to the V-ups. We had to accumulate 20 with no […]<\/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_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-7374","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-1UW","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":7293,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/07012019-crossfit\/","url_meta":{"origin":7374,"position":0},"title":"07012019 – CrossFit","author":"crossn81","date":"July 1, 2019","format":false,"excerpt":"For Strength, I did 5 per side front rack barbell step-ups (onto the kitchen stool), 5 side lunges, and 6 per side Romanian deadlifts each was 3 times through. I used the 35# kettlebell for the deadlifts and an empty barbell for the step-ups. The MetCon was 3 x 3\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":6904,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/01212019-crossfit-bouldering\/","url_meta":{"origin":7374,"position":1},"title":"01212019 – CrossFit & Bouldering","author":"crossn81","date":"January 21, 2019","format":false,"excerpt":"I opted to get up for 5:30am class to make sure I actually went and didn't drag the kids along!\u00a0 It was another dosey of a workout. We did 4 rounds of gymnastics as our warmup. First was ring pushups, then ring muscle up transitions, and then slow lowers in\u2026","rel":"","context":"In "Bouldering"","block_context":{"text":"Bouldering","link":"https:\/\/www.teamcrossworld.com\/running\/category\/bouldering\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6596,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/07232018-crossfit\/","url_meta":{"origin":7374,"position":2},"title":"07232018 – CrossFit","author":"crossn81","date":"July 23, 2018","format":false,"excerpt":"Unloading a trailer full of dirt (about 1 cu yd) right after CrossFit isn't necessarily the best idea.\u00a0 Especially after having loaded the said trailer the night before by the shovel load!\u00a0 It wasn't actually that bad, but I felt really tired afterwards. Today's warm-up included Banded Kettlebell Swings, Cossack\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":6659,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/08172018-crossfit\/","url_meta":{"origin":7374,"position":3},"title":"08172018 – CrossFit","author":"crossn81","date":"August 17, 2018","format":false,"excerpt":"I decided to get up early and head into Solcana this morning.\u00a0 I felt pretty good last night so I think I might have just been sick. I'm going to keep trying to take it easier... I started this post and then got distracted and never came back to it!\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":7275,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/07032019-crossfit-swim\/","url_meta":{"origin":7374,"position":4},"title":"07032019 – CrossFit & Swim","author":"crossn81","date":"July 3, 2019","format":false,"excerpt":"I went to the 5:30am CrossFit class at Solcana. It was hard to get up so early, but nice to get the workout in! The warmup\/gymnastics was accumulating 15 strict toes to shoulder. I did sets of 3 and it took a little while, especially with the strict designation! The\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\/2019\/07\/20190703_175635.jpg?fit=1200%2C900&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/07\/20190703_175635.jpg?fit=1200%2C900&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/07\/20190703_175635.jpg?fit=1200%2C900&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/07\/20190703_175635.jpg?fit=1200%2C900&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/07\/20190703_175635.jpg?fit=1200%2C900&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":6534,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/07112018-crossfit\/","url_meta":{"origin":7374,"position":5},"title":"07112018 – CrossFit","author":"crossn81","date":"July 11, 2018","format":false,"excerpt":"Another long warm-up to start us off today.\u00a0 It was a 9 minute EMOM with a different movement for 3 minutes and then repeating.\u00a0 It was a 30 second row at moderate pace, 10 straight leg box jumps (landing) from seated, and 10 double kettlebell cleans. 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