Thursday, August 9, 2019
Crossfit Golden - Paige
1200 - 9 of us
Warm Up
3 min AMRAPS
20 double under
8 mountain climber
8 Frankenstein rdl
10-9-8-7-6-5-4-3-2-1
banded glute bridge
banded clam shell
10 heavy kb rdl
10 hollow body rock
5 quarter squat jump
Weightlifting
Four Sets of:
Pause Deadlift (5-6 reps )
Pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift.
Rest 60 seconds
L-Sit (30-45 seconds )
Rest 60 seconds
I used 95/95/105/105# and felt good. I could hold a 30 second hanging knee tuck all four sets.
Metcon
Three rounds for time of:
50 Double-Unders
10 Power Cleans (135/95 lbs)
I scaled this to 100 single unders and 65# power cleans. I finished in 5:03.
Accessory Work
3 rounds of
8 pulse push-ups
4 strict pull-ups
3 hip extension
2x5 ghd sit-ups
Crossfit Golden - Paige
1200 - 9 of us
Warm Up
3 min AMRAPS
20 double under
8 mountain climber
8 Frankenstein rdl
10-9-8-7-6-5-4-3-2-1
banded glute bridge
banded clam shell
10 heavy kb rdl
10 hollow body rock
5 quarter squat jump
Weightlifting
Four Sets of:
Pause Deadlift (5-6 reps )
Pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift.
Rest 60 seconds
L-Sit (30-45 seconds )
Rest 60 seconds
I used 95/95/105/105# and felt good. I could hold a 30 second hanging knee tuck all four sets.
Metcon
Three rounds for time of:
50 Double-Unders
10 Power Cleans (135/95 lbs)
I scaled this to 100 single unders and 65# power cleans. I finished in 5:03.
Accessory Work
3 rounds of
8 pulse push-ups
4 strict pull-ups
3 hip extension
2x5 ghd sit-ups
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