Friday, February 21, 2020
Crossfit Golden - Janet
1200 - 10 of us
Warm Up
1 min banded scare crow
10 reverse snow angel (slow and controlled)
2 rounds of:
30 sec superman hold
30 sec db floor press
30 sec glute march
30 sec face down scorpion
30 sec plank taps
Skill Challenge
half kneel turkish get-up torso movement - kb overhead on same side as knee up leg, rotate torso towards knee up leg, bringing forearm to the floor or stopping at end range of motion.
Weightlifting
Take 15 minutes to build to 90-95% of your 1-RM Bench Press
When the running clock reaches 16:00, perform…
Every 2 minutes, for 8 minutes (2 sets) of:
Bench Press (8 reps @ 80% of 1-RM)
Supinated-Grip Bent-Over Barbell Row (8 reps)
I went to 195# (100% of 1-RM instead of 175#).
I used 135# for the 8 rep sets (70% or 1-RM) of bench press
I used 95# for the row (used pronated grip due to mobility issue)
Metcon
Metcon (No Measure)
Every minute, on the minute, for 6 minutes (3 sets) of:
Minute 1 – Kettlebell Shoot Throughs x 12 reps
Minute 2 – Band Pull-Aparts x 25 reps @ 1010
I tried KB shoot throughs on the first set and stumbled through 5 reps. I switched to plyo-boxes and was able to do 5 good reps on the last 2 rounds.
I used a one strand of a yellow band and got 25-20-20 reps.
Crossfit Golden - Janet
1200 - 10 of us
Warm Up
1 min banded scare crow
10 reverse snow angel (slow and controlled)
2 rounds of:
30 sec superman hold
30 sec db floor press
30 sec glute march
30 sec face down scorpion
30 sec plank taps
Skill Challenge
half kneel turkish get-up torso movement - kb overhead on same side as knee up leg, rotate torso towards knee up leg, bringing forearm to the floor or stopping at end range of motion.
Weightlifting
Take 15 minutes to build to 90-95% of your 1-RM Bench Press
When the running clock reaches 16:00, perform…
Every 2 minutes, for 8 minutes (2 sets) of:
Bench Press (8 reps @ 80% of 1-RM)
Supinated-Grip Bent-Over Barbell Row (8 reps)
I went to 195# (100% of 1-RM instead of 175#).
I used 135# for the 8 rep sets (70% or 1-RM) of bench press
I used 95# for the row (used pronated grip due to mobility issue)
Metcon
Metcon (No Measure)
Every minute, on the minute, for 6 minutes (3 sets) of:
Minute 1 – Kettlebell Shoot Throughs x 12 reps
Minute 2 – Band Pull-Aparts x 25 reps @ 1010
I tried KB shoot throughs on the first set and stumbled through 5 reps. I switched to plyo-boxes and was able to do 5 good reps on the last 2 rounds.
I used a one strand of a yellow band and got 25-20-20 reps.
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