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Strong People are harder to kill than weak people and more useful in general. - Mark Rippetoe

Wednesday, March 20, 2019


Wednesday, March 20, 2019

CrossFit Golden - Greg

12:00 PM ~ 9 of us

Warm Up

1 min row
1 min quad and lunge
1 min IT band (figure 4)
1 min row
1 min air squat
1 min hamstring floss
1 min row
1 min farmers carry walk
1 min banded hip flexor
1 min row
1 min banded clam shell
1 min freestyle (calf stretch)

Metcon (AMRAP - Reps)

Every 2 minutes, for 30 minutes (5 sets):

Station 1 – 450/350 Meters of Rowing
Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)
Station 3 –300 Meter Run

This could have been a brutal workout.  I scaled it for active recovery.

  • I did 300m rows and was finishing in 1:20 to 1:30
  • I did lunges with 8kg the first two rounds and then unweighted the last 2 rounds.  I was finishing in 1:00 to 1:10.  I was putting some KB away and just grabbing the 32kg KB for farmers carry were brutal.  I could not imagine lunging with them.
  • I did the full 300m run and was finishing in 1:35 to 1:45.

Reverse Hyper

3x3 strict
1x3 banded strict (trying to get C2B)

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