Monday, April 15, 2019

Christine - Strength

Monday, April 15, 2019

CrossFit Golden - Lacey/Diedre

12:00 PM ~ 14 of us

Warm Up

20s high knees
20s butt kicks
20s jumping jacks
1 min leg swings
1 min hamstring stretch

2 rounds of

60s row
5 goblet band walks l/r
3 kb dl + 2 RKBS

with barbell

10 good mornings
10 deadlifts
build up to working weight


3 Rounds for time:

500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"

This was a repeat of the Metcon on December 28, 2018, my second workout at CFG.  That time it took me 16:47 and I switched to 350m rows and box step ups on rounds 2 and 3.  This time I finished in 15:02, did full rows and jumps every rep every round.  I still scaled the weight (135#, 70% of bodyweight) and the height of the box.  A huge improvement!

First round was 4:40, second round finished at 9:50 and the last round ended at 15:02.


Three sets of:
Posted Single-Leg Deadlifts (8-10 @ 3011)
Rest 60 seconds
Barbell Glute Bridges (6-8 reps @ 20X1)
Rest 60 seconds
Side Plank (45 seconds each )
Rest 60 seconds

The single leg deadlifts were tough.  I felt unstable and had poor range of motion.  Key coaching points.  Take sufficient step forward, retract scaps and push hips back.

Glute bridges were OK.

Side Plank, I did 30 seconds each side.

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