09012020

31
Aug

09012020

Crossfit Garage – CrossFit

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Metcon

Bulk Smash (Time)

21-18-15-12-9-6-3

HSPU

Pull-ups

200m Run

*Run completed between rounds (6 total)
Scaling Options:

HSPU:

– wall walk-ups

– HS kick-ups

– eccentric HSPU

– HS ‘pulses’

– box pike push-ups

– box walk-arounds

– seated DB Press

Pull-ups:

– band-assisted

– negatives

– ring rows

Bright Spot

Handstand Push-ups

Pull-ups

Intended Response

Intended Time Domain: 15-25 mins

Do not go to failure on HSPU or pull-ups – intentionally break up movements into manageable sets from the beginning to avoid fatigue (7/7/7, 8/7/6, etc). Athletes should choose a rep scheme for the larger sets that suit them best for their current athletic capacity.

This is an excellent opportunity to focus on improving technique/doing larger unbroken sets of HSPU/pull-ups. Aim for consistent times for 200m runs; relax the arms during this time as this is an upper-body focused workout.