Tuesday, July 23, 2019
Crossfit Golden - Lacey/Diedre
1200 - 8 of us
Warm Up
Hip Hammy
12 min amrap (on subsequent rounds to 10 burpees)
90 sec burpees - I got 17 reps
10 pulse lunges
10 banded side steps
10 banded squats
10 cat cow
30 sec stretch on own
Weightlifting
Every 3 minutes, for 18 minutes (6 sets) of:
Back Squat (10)
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 10 reps @ 70-80%
I went
50
60
70
75
80
50kg (110#) 50% of 1RM
Metcon
Every 3 minutes, for 15 minutes (5 sets) of:
20 Burpees
60-Foot Walking Lunges with KB/DB Farmer’s Carry (24/16 kg)
I scaled this to plank jacks and unweighted walking lunges. I was finishing the squat jacks between 1:30 and 1:45 and the round between 2:20 and 2:40. That was adequate rest.
My back was fine through the workout and I finished with some scorpions.
Crossfit Golden - Lacey/Diedre
1200 - 8 of us
Warm Up
Hip Hammy
12 min amrap (on subsequent rounds to 10 burpees)
90 sec burpees - I got 17 reps
10 pulse lunges
10 banded side steps
10 banded squats
10 cat cow
30 sec stretch on own
Weightlifting
Every 3 minutes, for 18 minutes (6 sets) of:
Back Squat (10)
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 10 reps @ 70-80%
I went
50
60
70
75
80
50kg (110#) 50% of 1RM
Metcon
Every 3 minutes, for 15 minutes (5 sets) of:
20 Burpees
60-Foot Walking Lunges with KB/DB Farmer’s Carry (24/16 kg)
I scaled this to plank jacks and unweighted walking lunges. I was finishing the squat jacks between 1:30 and 1:45 and the round between 2:20 and 2:40. That was adequate rest.
My back was fine through the workout and I finished with some scorpions.
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