Crossfit Garage – CrossFit
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.