Monday, March 2, 2020
Crossfit Golden - Greg/Lacey
1200 - 10 of us
Warm Up
90 seconds of the following
burpees
scorpions face down / face up
over and under the fence
scap push-ups
inch worm plus two push-ups
dumbbell floor press
quad and hamstring stretch
dumbbell Cuban press
Cuban Press - Popularized by Charles Poliquin and has nothing to do with Cuba. It is just a made up name.
Weightlifting
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press (3 reps @ 21X1)
Take 8 minutes to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.
I worked out with Joe. I built up from 45-95-115-135. My working sets were at 135# (69% of 195# 1RM). I was able to maintain good tempo.
Metcon
"Desire" (AMRAP - Reps)
Desire is a Crossfit Invictus benchmark workout.
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)
This is the fourth time this has been programmed at Crossfit Golden and I have had the unfortunate pleasure of making it every time.
5/21/2019 - 31 reps
8/26/2019 - 32 reps
12/23/2019 - 32 reps
3/2/2020 - 28 reps
I came out of the gate feeling sluggish and it never got better. I had one near miss on the box and that slowed me down a little as well.
Post WOD
We had a little time so I set up a wall ball throw station. With a target 4.5 feet off the ground and my feet tucked under 50# dumbbells, the movement felt pretty good with a 12# wall ball. Moving up to the 20# wall ball used in the competition, things got spicy. I could manage about 7-8 reps before having to reset. Although it was slower, I will let the ball bounce on the floor between my legs, recover it and then start the next rep.
Crossfit Golden - Greg/Lacey
1200 - 10 of us
Warm Up
90 seconds of the following
burpees
scorpions face down / face up
over and under the fence
scap push-ups
inch worm plus two push-ups
dumbbell floor press
quad and hamstring stretch
dumbbell Cuban press
Cuban Press - Popularized by Charles Poliquin and has nothing to do with Cuba. It is just a made up name.
Weightlifting
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press (3 reps @ 21X1)
Take 8 minutes to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.
I worked out with Joe. I built up from 45-95-115-135. My working sets were at 135# (69% of 195# 1RM). I was able to maintain good tempo.
Metcon
"Desire" (AMRAP - Reps)
Desire is a Crossfit Invictus benchmark workout.
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)
This is the fourth time this has been programmed at Crossfit Golden and I have had the unfortunate pleasure of making it every time.
5/21/2019 - 31 reps
8/26/2019 - 32 reps
12/23/2019 - 32 reps
3/2/2020 - 28 reps
I came out of the gate feeling sluggish and it never got better. I had one near miss on the box and that slowed me down a little as well.
Post WOD
We had a little time so I set up a wall ball throw station. With a target 4.5 feet off the ground and my feet tucked under 50# dumbbells, the movement felt pretty good with a 12# wall ball. Moving up to the 20# wall ball used in the competition, things got spicy. I could manage about 7-8 reps before having to reset. Although it was slower, I will let the ball bounce on the floor between my legs, recover it and then start the next rep.
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