Tuesday, October 22, 2019
Crossfit Golden - Lacey
1200 - 10 of us
Warm Up
10 min amrap of
20 speed skaters
10 fire hydrant extension
15 banded glute bridge
5 prisoner squat (41X1)
10 lateral lunges
then barbell warm up
10 pause squats
10 squats
Weightlifting
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.
I went
5x70
3x75
1x80
5x75
3x80
1x90 kg (198#)
and felt pretty good
Metcon
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
4 Dumbbell Hang Power Cleans (50/35 lb DBs)
8 Dumbbell Front Squats (50/35 lb DBs)
12 Alternating Lunges with Dumbbell Farmer’s Carry (50/35 lb DBs)
I scaled this to 30# DB, but after the first 2 rounds, both hamstrings started to tighten up. I finished the workout, but unweighted the lunges. 5+23.
Spent some time foam rolling and stretching out the hamstrings.
Crossfit Golden - Lacey
1200 - 10 of us
Warm Up
10 min amrap of
20 speed skaters
10 fire hydrant extension
15 banded glute bridge
5 prisoner squat (41X1)
10 lateral lunges
then barbell warm up
10 pause squats
10 squats
Weightlifting
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.
I went
5x70
3x75
1x80
5x75
3x80
1x90 kg (198#)
and felt pretty good
Metcon
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
4 Dumbbell Hang Power Cleans (50/35 lb DBs)
8 Dumbbell Front Squats (50/35 lb DBs)
12 Alternating Lunges with Dumbbell Farmer’s Carry (50/35 lb DBs)
I scaled this to 30# DB, but after the first 2 rounds, both hamstrings started to tighten up. I finished the workout, but unweighted the lunges. 5+23.
Spent some time foam rolling and stretching out the hamstrings.
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