Monday, April 1, 2019
CrossFit Golden - Lacey
12:00 PM ~ 20 of us
Warm Up
300m Run
Good mornings with PVC to hand-shoulder-butt
5 hand release push-ups
30s banded pull aparts
30s banded face pulls
good mornings with pvc to hand-shoulder-butt
quarter squat jumps
5 hand release push-ups
1 minute jump rope
10 scap activates
10 shoulder circles
3 negatives
10s hold top of dip
10s hold bottom of dip
3 negatives
Metcon (Time)
80 Double-Unders
40 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips
10 Bar Muscle-Ups
800 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders
I scaled this to 160 single unders, 20kg Russian KBS, Matador dips and strict pull-ups. I got through the first half of the pyramid in 6 minutes. I got through the rope skips in 2 sets, the KBS in 2 sets, the dips were doubles and the pull-ups were singles. It took me 5:30 to do the run. The next half was much slower and took me 8 minutes. The pull-ups started great and went 3-2-1-1-1-1-1. The dips were doubles to 10 and then singles the last 10. The KBS were 4 sets. Finally, the rope skips were brutal and I broke at 17 and then 28 before finding a rhythm and getting through the workout in 19:32. I was relieved to not hit the 20 minute cap. I scaled it perfectly.
Weightlifting - Core
Every minute, on the minute, for 10 minutes (2 sets of each):
Supine Ring Rows (8-10 @ 2111) ~5-6 per round, feet on 12" box
Side Plank (Left) (40 seconds) ~on elbow, feet splayed
Side Plank (Right) (40 seconds) ~on elbow, feet splayed
Reverse Snow Angels (15) ~5-6 per round, reminded to keep elbows straight
Hollow Rocks or Hold (30-40 seconds) ~curled up and extended holds
Walking Lunges
300 feet (unweighted)
CrossFit Golden - Lacey
12:00 PM ~ 20 of us
Warm Up
300m Run
Good mornings with PVC to hand-shoulder-butt
5 hand release push-ups
30s banded pull aparts
30s banded face pulls
good mornings with pvc to hand-shoulder-butt
quarter squat jumps
5 hand release push-ups
1 minute jump rope
10 scap activates
10 shoulder circles
3 negatives
10s hold top of dip
10s hold bottom of dip
3 negatives
Metcon (Time)
80 Double-Unders
40 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips
10 Bar Muscle-Ups
800 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders
I scaled this to 160 single unders, 20kg Russian KBS, Matador dips and strict pull-ups. I got through the first half of the pyramid in 6 minutes. I got through the rope skips in 2 sets, the KBS in 2 sets, the dips were doubles and the pull-ups were singles. It took me 5:30 to do the run. The next half was much slower and took me 8 minutes. The pull-ups started great and went 3-2-1-1-1-1-1. The dips were doubles to 10 and then singles the last 10. The KBS were 4 sets. Finally, the rope skips were brutal and I broke at 17 and then 28 before finding a rhythm and getting through the workout in 19:32. I was relieved to not hit the 20 minute cap. I scaled it perfectly.
Weightlifting - Core
Every minute, on the minute, for 10 minutes (2 sets of each):
Supine Ring Rows (8-10 @ 2111) ~5-6 per round, feet on 12" box
Side Plank (Left) (40 seconds) ~on elbow, feet splayed
Side Plank (Right) (40 seconds) ~on elbow, feet splayed
Reverse Snow Angels (15) ~5-6 per round, reminded to keep elbows straight
Hollow Rocks or Hold (30-40 seconds) ~curled up and extended holds
Walking Lunges
300 feet (unweighted)
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