Friday, May 24, 2019
CrossFit Golden - Lacey/Greg
1200 - 19 of us
Warm Up
1 min figure four stretch
banded side steps
tempo air squat 32X1
short lap
1 min couch stretch
10 lunge stretch
10 mountain climber stretch
short lap kb farmers carry
build up back squat
20
30
40kg
Weightlifting
Every 3 minutes, for 15 minutes (5 sets):
Tempo Low-Bar Back Squats (4 reps @ 32X1)
50
55
60
60
60kg (felt really good)
Metcon
Metcon (Time)
For time:
1200 Meter Run (6:30)
100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg) (~2:00)
800 Meter Run (4:20)
100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg) (~2:00)
400 Meter Run (2:20)
17:00 overall. Given the 18 min cap, I am glad I did not go any heavier on the farmers carry. The farmers carry times include transitions. I did them unweighted the first time and then with 15# DBs the second time.
Reverse Hyper
2x8x45#
Pull-ups
5 strict
CrossFit Golden - Lacey/Greg
1200 - 19 of us
Warm Up
1 min figure four stretch
banded side steps
tempo air squat 32X1
short lap
1 min couch stretch
10 lunge stretch
10 mountain climber stretch
short lap kb farmers carry
build up back squat
20
30
40kg
Weightlifting
Every 3 minutes, for 15 minutes (5 sets):
Tempo Low-Bar Back Squats (4 reps @ 32X1)
50
55
60
60
60kg (felt really good)
Metcon
Metcon (Time)
For time:
1200 Meter Run (6:30)
100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg) (~2:00)
800 Meter Run (4:20)
100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg) (~2:00)
400 Meter Run (2:20)
17:00 overall. Given the 18 min cap, I am glad I did not go any heavier on the farmers carry. The farmers carry times include transitions. I did them unweighted the first time and then with 15# DBs the second time.
Reverse Hyper
2x8x45#
Pull-ups
5 strict
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