Thursday, September 26, 2019
Crossfit Golden - Greg/Lacey
1200 - 14 of us
Warm Up
3 rounds of
10 high knees/butt kickers
10 plank knee touches
10 KB RDL
10 split stance KB RDL
10 single leg glute bridge
10 Russian KBS
Weightlifting
Four Sets of:
Split Stance Romanian Deadlift (6-8 reps each leg @ 4011)
Rest 60 seconds
L-Sit (60 Seconds - Accumulated)
Rest 60 seconds
I started with a 35# bar and never added weight. I was able to keep good tempo.
L-sit I could hold around 20 seconds and accumulated 60 seconds in 3 sets with 10 second breaks.
Metcon
Metcon (5 Rounds for time)
Five sets of:
15 Russian Kettlebell Swings
10 Box Jumps or Step-Ups
Rest 60 seconds between sets
Swing a "heavy" kettlebell, and jump to a "tall" box. Challenge yourself. These are designed to be short, intense intervals with incomplete rest.
I went up to a Yellow (16 kg / 35# KB) and could go unbroken all 5 sets. I used a 24" box and felt pretty good on it.
R1 - 1:10
R2 - 1:12
R3 - 1:12
R4 - 1:16
R5 - 1:15
Crossfit Golden - Greg/Lacey
1200 - 14 of us
Warm Up
3 rounds of
10 high knees/butt kickers
10 plank knee touches
10 KB RDL
10 split stance KB RDL
10 single leg glute bridge
10 Russian KBS
Weightlifting
Four Sets of:
Split Stance Romanian Deadlift (6-8 reps each leg @ 4011)
Rest 60 seconds
L-Sit (60 Seconds - Accumulated)
Rest 60 seconds
I started with a 35# bar and never added weight. I was able to keep good tempo.
L-sit I could hold around 20 seconds and accumulated 60 seconds in 3 sets with 10 second breaks.
Metcon
Metcon (5 Rounds for time)
Five sets of:
15 Russian Kettlebell Swings
10 Box Jumps or Step-Ups
Rest 60 seconds between sets
Swing a "heavy" kettlebell, and jump to a "tall" box. Challenge yourself. These are designed to be short, intense intervals with incomplete rest.
I went up to a Yellow (16 kg / 35# KB) and could go unbroken all 5 sets. I used a 24" box and felt pretty good on it.
R1 - 1:10
R2 - 1:12
R3 - 1:12
R4 - 1:16
R5 - 1:15
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