Friday, December 27, 2019
Crossfit Golden - Paige/Janet
1200 - 15 of us
Warm Up
4 rounds (20 sec / 10 sec) 2 minutes total of the following paired movements
pvc back squat
hold at the bottom of the squat
good mornings
lateral lunges
pass throughs
strict press
prone press
hollow hold
With KB (20 kg)
10 hip circles around the world
10 romanian deadlift
10 deadlift (20X1)
5 box hspu
5 pike push-up
5 negatives
Weightlifting
Four sets of:
Deadlift (3-5 reps @ 20X1)
Rest 20 seconds
Handstand Push-ups (Max Reps)
Rest 3 minutes
Target was 80% of 1RM, I used 225# and could do 5 reps every round and 6 box HSPU.
Metcon
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings (24/16 kg)
30 Double-Unders
*RX must be done unbroken
I scaled this to a 16 kg KB and could go unbroken every round. My double unders sucked today and I scaled to 20 reps/round (about 45 seconds of working on them). I finished with 4 rounds + 30 reps.
My back felt a little wonky so I grabbed some sarco freeze. Coaching cue - keep ribs tucked (do not hyper extend back), lower hips more with touch and go
Crossfit Golden - Paige/Janet
1200 - 15 of us
Warm Up
4 rounds (20 sec / 10 sec) 2 minutes total of the following paired movements
pvc back squat
hold at the bottom of the squat
good mornings
lateral lunges
pass throughs
strict press
prone press
hollow hold
With KB (20 kg)
10 hip circles around the world
10 romanian deadlift
10 deadlift (20X1)
5 box hspu
5 pike push-up
5 negatives
Weightlifting
Four sets of:
Deadlift (3-5 reps @ 20X1)
Rest 20 seconds
Handstand Push-ups (Max Reps)
Rest 3 minutes
Target was 80% of 1RM, I used 225# and could do 5 reps every round and 6 box HSPU.
Metcon
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings (24/16 kg)
30 Double-Unders
*RX must be done unbroken
I scaled this to a 16 kg KB and could go unbroken every round. My double unders sucked today and I scaled to 20 reps/round (about 45 seconds of working on them). I finished with 4 rounds + 30 reps.
My back felt a little wonky so I grabbed some sarco freeze. Coaching cue - keep ribs tucked (do not hyper extend back), lower hips more with touch and go
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