Thursday, July 11, 2019
Crossfit Golden - Lacey/Diedre
1200 - 8 of us
Warm Up
2 rounds of
banded pass through
banded pull aparts
oh press at tempo
2 rounds of
wrist rotations
seated wall slide
hollow body holds
1 min triceps stretch
Weightlifting
Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press (3-5 reps @ 20X1)
If you achieve 5 successful reps, increase the load in the next set.
I went
5x75
5x80
5x85
5x85
5x85#
I felt comfortably, but did not want to push it.
Metcon
Complete as many rounds and reps as possible in 12 minutes of:
6 Handstand Push-Ups
9 Ring Dips
12 Toes to Bar
I scaled this to seated DB press at 25#, Matador dips and kipping leg raises. I could do the presses in 2 sets. The dips were tougher and I went from 3/3/3 the first set to 2/2/2/2/1 on the last complete set. The kipping leg raises were not bad and I did the movement in 3 sets. I finished 4 complete rounds + 12 reps.
Lower Back
Felt good through the workout. I warmed up with Reverse Hyper, foam rolling and planks. I did not do much of a cool down, but I did purchase some Sarco Freeze.
Crossfit Golden - Lacey/Diedre
1200 - 8 of us
Warm Up
2 rounds of
banded pass through
banded pull aparts
oh press at tempo
2 rounds of
wrist rotations
seated wall slide
hollow body holds
1 min triceps stretch
Weightlifting
Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press (3-5 reps @ 20X1)
If you achieve 5 successful reps, increase the load in the next set.
I went
5x75
5x80
5x85
5x85
5x85#
I felt comfortably, but did not want to push it.
Metcon
Complete as many rounds and reps as possible in 12 minutes of:
6 Handstand Push-Ups
9 Ring Dips
12 Toes to Bar
I scaled this to seated DB press at 25#, Matador dips and kipping leg raises. I could do the presses in 2 sets. The dips were tougher and I went from 3/3/3 the first set to 2/2/2/2/1 on the last complete set. The kipping leg raises were not bad and I did the movement in 3 sets. I finished 4 complete rounds + 12 reps.
Lower Back
Felt good through the workout. I warmed up with Reverse Hyper, foam rolling and planks. I did not do much of a cool down, but I did purchase some Sarco Freeze.
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