Friday, December 6, 2019
Crossfit Golden - Lacey/Janet
1200 - 12 of us
Warm Up
90 sec of each of the following
burpees
face down scorpion
plank knee tap/plank push-up
banded w
hand release push-up
sit-ups
athletes choice - wrist/forearm
Weightlifting
Bench Press
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%
Rest 2 Minutes
I warmed up with 45, 95, 115 and 135.
Based on a 185# 1RM, I paired up with Rick and did the following
5x145
3x155
2x165 (89%)
3x155
8x135
8x135 (73%)
All of the sets were smooth and controlled.
Metcon
Metcon (Time)
Four rounds for time of:
50 Double-Unders
20 Dumbbell Push Presses (40/25 lb DBs)
20 Weighted Sit-Ups
*Dumbbell Push Press – Using two dumbbells, pressing both at the same time.
I scaled this to 100 single unders, 25# DB push press and unweighted sit-ups
R1 - 2:30
R2 - 5:30 (3:00)
R3 - 8:40 (3:10)
R4 - 11:48 (3:08)
I only missed a couple reps on the jump rope, otherwise they were unbroken. The push press I did unbroken the first 2 rounds then 10/10, then 10/5/5. The sit-ups were the worst and I broke them up from the get go. The last two sets were 7/3/2/2/2/2/2.
Crossfit Golden - Lacey/Janet
1200 - 12 of us
Warm Up
90 sec of each of the following
burpees
face down scorpion
plank knee tap/plank push-up
banded w
hand release push-up
sit-ups
athletes choice - wrist/forearm
Weightlifting
Bench Press
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%
Rest 2 Minutes
I warmed up with 45, 95, 115 and 135.
Based on a 185# 1RM, I paired up with Rick and did the following
5x145
3x155
2x165 (89%)
3x155
8x135
8x135 (73%)
All of the sets were smooth and controlled.
Metcon
Metcon (Time)
Four rounds for time of:
50 Double-Unders
20 Dumbbell Push Presses (40/25 lb DBs)
20 Weighted Sit-Ups
*Dumbbell Push Press – Using two dumbbells, pressing both at the same time.
I scaled this to 100 single unders, 25# DB push press and unweighted sit-ups
R1 - 2:30
R2 - 5:30 (3:00)
R3 - 8:40 (3:10)
R4 - 11:48 (3:08)
I only missed a couple reps on the jump rope, otherwise they were unbroken. The push press I did unbroken the first 2 rounds then 10/10, then 10/5/5. The sit-ups were the worst and I broke them up from the get go. The last two sets were 7/3/2/2/2/2/2.
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