Tuesday, August 13, 2019
Crossfit Golden - Janet/Ryan
1200 - 7 of us
Warm Up
1 min figure four
10 banded side steps
10 standing fire hydrant
10 tuck rocks/v-ups
1 min couch stretch
10 mountain climbers
10 banded hip hinge
10 strict hanging knee raise
deadlift warm up
6 good morning
6 romanian deadlift
6 lift offs
Metcon
Three rounds for time of:
15 Deadlifts (225/155 lbs)
15 Toes to Bar
I scaled this to 115# and strict knee raises and finished at the faster end of the time domain at 4:23. Expected was 5-8 minutes. The deadlifts were perfect, the strict knee raises were too easy. I felt comfortable cycling the barbell and keeping tension through the deadlift (avoiding the Crossfit bounce)
Weightlifting
3 Sets
Posted Single-Leg Deadlifts (10 reps each @ 3011)
Rest 60 seconds
Barbell Glute Bridge (6-8 reps @ 20X1)
Rest 60 seconds
Side Plank (45 seconds each side )
Rest 60 seconds
I did the PSLDL unweighted, used 95# for the glute bridge and did the side plank as prescribed. These were good movements that took me a full 20 minutes to complete.
Accessory Work
2 rounds of
5 GHD sit-ups
5 plank push-ups
Crossfit Golden - Janet/Ryan
1200 - 7 of us
Warm Up
1 min figure four
10 banded side steps
10 standing fire hydrant
10 tuck rocks/v-ups
1 min couch stretch
10 mountain climbers
10 banded hip hinge
10 strict hanging knee raise
deadlift warm up
6 good morning
6 romanian deadlift
6 lift offs
Metcon
Three rounds for time of:
15 Deadlifts (225/155 lbs)
15 Toes to Bar
I scaled this to 115# and strict knee raises and finished at the faster end of the time domain at 4:23. Expected was 5-8 minutes. The deadlifts were perfect, the strict knee raises were too easy. I felt comfortable cycling the barbell and keeping tension through the deadlift (avoiding the Crossfit bounce)
Weightlifting
3 Sets
Posted Single-Leg Deadlifts (10 reps each @ 3011)
Rest 60 seconds
Barbell Glute Bridge (6-8 reps @ 20X1)
Rest 60 seconds
Side Plank (45 seconds each side )
Rest 60 seconds
I did the PSLDL unweighted, used 95# for the glute bridge and did the side plank as prescribed. These were good movements that took me a full 20 minutes to complete.
Accessory Work
2 rounds of
5 GHD sit-ups
5 plank push-ups
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