Thursday, September 12, 2019
Crossfit Golden - Open Gym
1100
Warm Up
90 second row
15 air squats
14 walking lunges
Metcon
Metcon (4 Rounds for time)
Every 8 minutes, for 32 minutes (4 sets):
20/15 Calories of Rowing
20 Dumbbell Squats (50/35 lb DBs)
20 Walking Lunges with DB Farmer’s Carry (50/35 lbs)
800 Meter Run
After reading the white board, I scaled this pretty aggressively and originally planned on doing 2-3 rounds. I ended up with 20 Cal Row, 20 air squats, 20 unweighted walking lunges, 600m runs. My goal was 1 minute rest between rounds.
R1 - 6:44
R2 - 6:55
R3 - 7:06
R4 - 7:26
Total - 28:11
I could not imagine doing this weighted.
SLIPS
Front Scale - 2x10 sec
Back Scale - 2x 10 sec
L-sit - 3x10 sec tuck
Inversions - 2 HSPU to 3 abmats; 2 negatives to 2 abmats
Plank - 1 min arms outstretched; 30 sec with arms towards abdomen
Pull-Ups
6-4-3 strict + 1 kipping
GHD
2x5 Hip Extensions
2x5 Sit-ups
Crossfit Golden - Open Gym
1100
Warm Up
90 second row
15 air squats
14 walking lunges
Metcon
Metcon (4 Rounds for time)
Every 8 minutes, for 32 minutes (4 sets):
20/15 Calories of Rowing
20 Dumbbell Squats (50/35 lb DBs)
20 Walking Lunges with DB Farmer’s Carry (50/35 lbs)
800 Meter Run
After reading the white board, I scaled this pretty aggressively and originally planned on doing 2-3 rounds. I ended up with 20 Cal Row, 20 air squats, 20 unweighted walking lunges, 600m runs. My goal was 1 minute rest between rounds.
R1 - 6:44
R2 - 6:55
R3 - 7:06
R4 - 7:26
Total - 28:11
I could not imagine doing this weighted.
SLIPS
Front Scale - 2x10 sec
Back Scale - 2x 10 sec
L-sit - 3x10 sec tuck
Inversions - 2 HSPU to 3 abmats; 2 negatives to 2 abmats
Plank - 1 min arms outstretched; 30 sec with arms towards abdomen
Pull-Ups
6-4-3 strict + 1 kipping
GHD
2x5 Hip Extensions
2x5 Sit-ups
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