Monday, September 9, 2019
Crossfit Golden - Lacey/Eliza
1200 - 12 of us
Warm Up
1 min boot strappers
1 min calf/ankle stretch
10 big arm circles
5 slow ring rows
1 slow wall climb
1 min cossack squat
1 min pigeon stretch
10 small arm circles
5 slow ring rows
1 slow wall climb
1 minute banded air squat
shoulder stretch - plant elbows on bar, walk hands wide on pvc (hands face up), press head through, hips back and pvc presses towards back
Weightlifting
Back Squat
*Set 1 – 5 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 4 reps @ 90+%
Rest 2 minutes between sets.
I went
5x65
4x70
3x80
2x85
1x90
4x85kg (187#) and felt really smooth, could have gone heavier
Metcon
Metcon (AMRAP - Rounds and Reps)
Four sets of 3-minute sprints of:
"Mary"
5 Strict Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.
I scaled this to wall walk ups, cossack squats and jumping pull-ups. I thought I scaled it well, but only managed 4 rounds + 16 reps. The wall walk-ups got ugly, but the squats and pull-ups were pretty good.
Crossfit Golden - Lacey/Eliza
1200 - 12 of us
Warm Up
1 min boot strappers
1 min calf/ankle stretch
10 big arm circles
5 slow ring rows
1 slow wall climb
1 min cossack squat
1 min pigeon stretch
10 small arm circles
5 slow ring rows
1 slow wall climb
1 minute banded air squat
shoulder stretch - plant elbows on bar, walk hands wide on pvc (hands face up), press head through, hips back and pvc presses towards back
Weightlifting
Back Squat
*Set 1 – 5 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 4 reps @ 90+%
Rest 2 minutes between sets.
I went
5x65
4x70
3x80
2x85
1x90
4x85kg (187#) and felt really smooth, could have gone heavier
Metcon
Metcon (AMRAP - Rounds and Reps)
Four sets of 3-minute sprints of:
"Mary"
5 Strict Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.
I scaled this to wall walk ups, cossack squats and jumping pull-ups. I thought I scaled it well, but only managed 4 rounds + 16 reps. The wall walk-ups got ugly, but the squats and pull-ups were pretty good.
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