Wednesday, February 26, 2020
Crossfit Golden - Ryan
1200 - 7 of us
Warm Up
400 m run
stretch on own
1 min boot strapper
1 min hang from rig
1 min kb jefferson curls
Accessory Work
Three sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Lateral Monster Walk
*Station 2 – Single-Leg Glute Bridge Hold (L)
*Station 3 – Single-Leg Glute Bridge Hold (R)
*Station 4 – Side Plank Hold (L)
*Station 5 – Side Plank Hold (R)
*Station 6 – Rest 60 Seconds
I did these at 25 seconds work and 5 seconds transition. I was able to maintain good form on all movements.
Barbell Warm Up
10 good mornings
10 tempo deadlift (3030)
5 DL at 95#
5 DL at 135#
5 DL at 155# (workout weight)
Metcon
Metcon (Time)
Four rounds for time of:
400 Meter Run
10 Deadlifts (275/185 lbs)
15 Toes to Bar
I scaled this to 155# deadlifts and strict knee raises. I came out of the gate pretty good with a 2:24 run and a 4:03 round (5/5 on DL, 9/6 on SKR). My runs got slower by about 10 seconds every round, but I was able to substantially maintain my rep scheme on the deadlifts and SKR. It was a good weight for today.
R1 - 2:24 run; 4:03 round (5/5 - 9/6)
R2 - (4/3/3 - 9/6)
R3 - (4/3/3 - 9/6)
R4 - 2:55 run; (4/3/3 - 8/7)
18:03 for the workout.
Post WOD
stretched back on GHD
with 40# sandbag
short lap
5 squats
short lap
5 squats
teaser for comp
Crossfit Golden - Ryan
1200 - 7 of us
Warm Up
400 m run
stretch on own
1 min boot strapper
1 min hang from rig
1 min kb jefferson curls
Accessory Work
Three sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Lateral Monster Walk
*Station 2 – Single-Leg Glute Bridge Hold (L)
*Station 3 – Single-Leg Glute Bridge Hold (R)
*Station 4 – Side Plank Hold (L)
*Station 5 – Side Plank Hold (R)
*Station 6 – Rest 60 Seconds
I did these at 25 seconds work and 5 seconds transition. I was able to maintain good form on all movements.
Barbell Warm Up
10 good mornings
10 tempo deadlift (3030)
5 DL at 95#
5 DL at 135#
5 DL at 155# (workout weight)
Metcon
Metcon (Time)
Four rounds for time of:
400 Meter Run
10 Deadlifts (275/185 lbs)
15 Toes to Bar
I scaled this to 155# deadlifts and strict knee raises. I came out of the gate pretty good with a 2:24 run and a 4:03 round (5/5 on DL, 9/6 on SKR). My runs got slower by about 10 seconds every round, but I was able to substantially maintain my rep scheme on the deadlifts and SKR. It was a good weight for today.
R1 - 2:24 run; 4:03 round (5/5 - 9/6)
R2 - (4/3/3 - 9/6)
R3 - (4/3/3 - 9/6)
R4 - 2:55 run; (4/3/3 - 8/7)
18:03 for the workout.
Post WOD
stretched back on GHD
with 40# sandbag
short lap
5 squats
short lap
5 squats
teaser for comp
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