CFG - Janet
1200 - 8 of us
Warm Up
jumping jacks
good mornings
crossbody mountain climbers
single arm kb deadlift
single arm kb hold
ring rows
tuck hold
Workout
Metcon (AMRAP - Rounds and Reps)
EMOM x 16 MINUTES
MIN 1 - 15 DBL KB Farmer Deadlift (Heavy)
MIN 2 - :45 KB Hold
MIN 3&4 - AMRAP:
6 Push-Ups
6 Tuck-Ups
6 Ring Rows
KG KB: (32/24)
*Hold Options: Farmer, Front Rack, Overhead, Mixed Grip
*Pick up where you left off for AMRAP
*Pull-Ups Optional (no bands)
I scaled to 24kg kettlebell and moved well during the deadlifts and was comfortable in a Farmer's Carry hold. I kept a consistent pace on the AMRAP going
2 + 3 - 2 rounds plus 3 push-up
4 + 6
6 + 12
9 + 0 rounds and reps
Post-Workout Strength
3 Sets:
Single Arm DB Upright Row (7 Each Arm)
-Rest :30-
Single DB Floor Press (Heavy) (15 Reps)
-Rest 1:00 b/t Sets-
I used 15# for upright rows (a little light) and 50# for floor press (good weight).
Lagniappe
3x6 banded glute ham raise
We are starting NCFit programming at Crossfit Golden. It is always good to get a fresh stimulus and buying programming is more efficient than having the head coach do all of the programming. It should allow more time for other aspects of head coaching which I assume include coach training, gym management, etc. I did not particularly care for this workout, but I can't argue with the effectiveness. The tucks worked my abs, the push-ups were the right set size to go unbroken and I kept consistent form on ring rows.
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