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Friday, July 12, 2019

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


Rounds of 15, 12 and 9 reps for time of:
(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)


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


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.

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