Metcon - Strength

Friday, July 12, 2019

Crossfit Golden - Eliza/Paige

1200 - 4 of us (Kel)

Warm Up

1 min couch stretch
1 min pigeon stretch

3 rounds of
10 air squat
10 lateral lunge
10 plate halos
5 plate thrusters
5 burpees

1 min front rack warm-up
5 front squat
5 push press
5 thruster

Metcon

Rounds of 15, 12 and 9 reps for time of:
Thrusters
Burpees
(recommended weights 135/95 lbs)

I went with 65# and felt really good going 9/6; 7/5; and 5/4 on the thrusters.  I stepped up on the burpees and finished in 8:09 (well within the 6-9 minute range)

Weightlifting

Three sets of:
Bulgarian Split Squat (8-10 reps each @ 30X0)
Rest 30 seconds
Single-Arm Trap Raises (8-10 reps @ 2111)
Rest 30 seconds

I used 15# bar for the split squats and 5# for the trap raises.

Coaching cue - wider stance on split squat, knee should not go forward of toes; trap raise at 45 degree angle from mid-line of body

Back

Started with foam rolling and reverse hypers.  Finished with black band back hammock and stretching off the end of the ghd.  Back felt good start to finish.