Thursday, February 13, 2020
Crossfit Golden - Lacey/Ryan
1200 ~ 10 of us
Warm Up
90 sec distracted hammy floss
90 sec banded lat stretch
90 sec ankle dorsiflexion
then
2 round of
5 boot strappers
10 medball front squat
10 one step box jump
10 medball squat clean
then
with barbell
5 clean pull
5 hang power clean + front squat
5 full squat clean
Weightlifting
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean
Athlete will execute one clean from the hang position, and then one from the floor
Build over the course of the 8 sets, starting around 60% of your 1-RM clean.
I started pretty light at 40% of 1-RM and built up
65
75
85
95
105
115
120
125#
All of these felt good.
Metcon
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
20 Box Jumps
15 Toes to Bar
10 Power Cleans (155/105 lbs)
This was tougher than I realized despite scaling. I used 20" box jumps; abmat sit-ups; 95# power cleans.
R1 - about 3:30
R2 - about 4:00
R3 - I finished the box jumps in just about 1:30, the sit-ups took another 1:00 and I squeezed out 1 rep of the power cleans on 3..2..1..TIME.
Overall 2 Rounds + 36 reps. The scales were good.
Finished with some foam rolling, played with Ski Erg, Echo Bike (4 on chair height - 3 on chair fore-aft) and TrueForm Runner (really weird to run on). I also tried farmers carries with 32kg in each hand and it did not feel too bad.
Crossfit Golden - Lacey/Ryan
1200 ~ 10 of us
Warm Up
90 sec distracted hammy floss
90 sec banded lat stretch
90 sec ankle dorsiflexion
then
2 round of
5 boot strappers
10 medball front squat
10 one step box jump
10 medball squat clean
then
with barbell
5 clean pull
5 hang power clean + front squat
5 full squat clean
Weightlifting
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean
Athlete will execute one clean from the hang position, and then one from the floor
Build over the course of the 8 sets, starting around 60% of your 1-RM clean.
I started pretty light at 40% of 1-RM and built up
65
75
85
95
105
115
120
125#
All of these felt good.
Metcon
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
20 Box Jumps
15 Toes to Bar
10 Power Cleans (155/105 lbs)
This was tougher than I realized despite scaling. I used 20" box jumps; abmat sit-ups; 95# power cleans.
R1 - about 3:30
R2 - about 4:00
R3 - I finished the box jumps in just about 1:30, the sit-ups took another 1:00 and I squeezed out 1 rep of the power cleans on 3..2..1..TIME.
Overall 2 Rounds + 36 reps. The scales were good.
Finished with some foam rolling, played with Ski Erg, Echo Bike (4 on chair height - 3 on chair fore-aft) and TrueForm Runner (really weird to run on). I also tried farmers carries with 32kg in each hand and it did not feel too bad.
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