Friday, November 15, 2019
Crossfit Golden - Lacey/Eliza
1200 - 11 of us
Warm Up
Tabata (20 work / 10 rest)
4 rounds of air squats
4 rounds of plank push-ups
4 rounds of bear - crab / hip thrust - bear
With barbell
3 rounds of
5 front squat
5 push press
5 thruster
increasing weight to WOD weight (I went 35, 55, 65#)
Metcon
Metcon (AMRAP - Reps)
"CrossFit Games Open Event 11.6, 12.5 & 18.5"
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters (100/65 lbs)
3 Chest-to-Bar Pull-Ups
6 Thrusters
6 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
12 Thrusters
12 Chest-to-Bar Pull-Ups
15 Thrusters
15 Chest-to-Bar Pull-Ups
18 Thrusters
18 Chest-to-Bar Pull-Ups
21 Thrusters
21 Chest-to-Bar Pull-Ups
If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc…
I did this workout scaled during the 2018 Open and got 63 reps. This time, I absolutely demolished that score with a whopping 95 scaled reps. I had 63 reps at 4:34, was able to finish the round of 15 and get 5 reps on the set of 18. Scaled called for 65# thrusters and jumping pull-ups
Accessory Work
Take the last 25 minutes of class to work on Skills - Accessory Work, Mobility, Technique, etc.
Pistol Progressions - 10 min
Eliza showed me this cool progression of banded pistols by setting up a band about waste high on the rig and then lowering into the pistol by using your hands at first and gradually not using your hands. I struggled, but I will definitely incorporate these.
I also did some reps lowering my heel from a 12" box
Finally I did some pistols to a 20" box.
Rope Climbs - 5 min
2 climbs
Tire Flips - 5 min
10 flips with light tire
6 flips with 275# tire
Crossfit Golden - Lacey/Eliza
1200 - 11 of us
Warm Up
Tabata (20 work / 10 rest)
4 rounds of air squats
4 rounds of plank push-ups
4 rounds of bear - crab / hip thrust - bear
With barbell
3 rounds of
5 front squat
5 push press
5 thruster
increasing weight to WOD weight (I went 35, 55, 65#)
Metcon
Metcon (AMRAP - Reps)
"CrossFit Games Open Event 11.6, 12.5 & 18.5"
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters (100/65 lbs)
3 Chest-to-Bar Pull-Ups
6 Thrusters
6 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
12 Thrusters
12 Chest-to-Bar Pull-Ups
15 Thrusters
15 Chest-to-Bar Pull-Ups
18 Thrusters
18 Chest-to-Bar Pull-Ups
21 Thrusters
21 Chest-to-Bar Pull-Ups
If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc…
I did this workout scaled during the 2018 Open and got 63 reps. This time, I absolutely demolished that score with a whopping 95 scaled reps. I had 63 reps at 4:34, was able to finish the round of 15 and get 5 reps on the set of 18. Scaled called for 65# thrusters and jumping pull-ups
Accessory Work
Take the last 25 minutes of class to work on Skills - Accessory Work, Mobility, Technique, etc.
Pistol Progressions - 10 min
Eliza showed me this cool progression of banded pistols by setting up a band about waste high on the rig and then lowering into the pistol by using your hands at first and gradually not using your hands. I struggled, but I will definitely incorporate these.
I also did some reps lowering my heel from a 12" box
Finally I did some pistols to a 20" box.
Rope Climbs - 5 min
2 climbs
Tire Flips - 5 min
10 flips with light tire
6 flips with 275# tire
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