Friday, August 30, 2019
Crossfit Golden - Lacey/Janet
1200 - 15 of us
Warm Up
2 round of
1 min jump rope
30 sec star plank
10 mountain climber circles each side
10 banded fire hydrant
10 banded tempo air squats
20 plate thrusters
barbell warm up
5 quarter pause squat
5 tempo squat
build to 65%
Weightlifting
Back Squat (6)
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 6 reps @ 80-85%
Rest 2 minutes between sets.
I worked up from
5x60
4x70
3x80
2x85
1x90
6x70kg
I was moving well, but the 80+kg squats felt really heavy and I did not want to push for 6 reps.
Metcon
Complete as many rounds and reps as possible in 12 minutes of:
12 Thrusters (95/65 lbs)
12 Toes to Bar
12 Box Jumps (24″/20″)
I scaled this to 45# thrusters.
I did kipping leg raises for the first 3 rounds and then switched to hanging knee raises
I scaled this to a 20" box jump
I completed 4 Rounds + 6 Reps.
Coaching cue - Janet spent a lot of time working on my kip swings. During the Metcon, she noticed I was pulling which is zero value. As an option, I could lever, tuck and flick. Alternatively, it would be more efficient to kip and raise legs straight to the bar. The important thing is to keep tension through the core, hips and legs and let the arms act as a pendulum.
Crossfit Golden - Lacey/Janet
1200 - 15 of us
Warm Up
2 round of
1 min jump rope
30 sec star plank
10 mountain climber circles each side
10 banded fire hydrant
10 banded tempo air squats
20 plate thrusters
barbell warm up
5 quarter pause squat
5 tempo squat
build to 65%
Weightlifting
Back Squat (6)
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 6 reps @ 80-85%
Rest 2 minutes between sets.
I worked up from
5x60
4x70
3x80
2x85
1x90
6x70kg
I was moving well, but the 80+kg squats felt really heavy and I did not want to push for 6 reps.
Metcon
Complete as many rounds and reps as possible in 12 minutes of:
12 Thrusters (95/65 lbs)
12 Toes to Bar
12 Box Jumps (24″/20″)
I scaled this to 45# thrusters.
I did kipping leg raises for the first 3 rounds and then switched to hanging knee raises
I scaled this to a 20" box jump
I completed 4 Rounds + 6 Reps.
Coaching cue - Janet spent a lot of time working on my kip swings. During the Metcon, she noticed I was pulling which is zero value. As an option, I could lever, tuck and flick. Alternatively, it would be more efficient to kip and raise legs straight to the bar. The important thing is to keep tension through the core, hips and legs and let the arms act as a pendulum.
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