Seated OH Press

Thursday, January 10, 2019

CrossFit Golden - Lacey, Diedre

12:00 PM

Warm Up

2 rounds

30 second star jump
10 swimmers
10 DB row (1 arm)
10 DB pushpress (1 arm)
Banded Thorasic walk up/Partner Thorasic Stretch

Seated OH Press

Build to heavy 3 rep set over 15 minutes

45
65
85
95
105#

Metcon

12 min AMRAP

4 bar muscle up
8 T2B
12 DB Push Press (50/35) in each arm

I scaled this to 4 push ups and 4 ring banded ring dips.  Kipping leg raises.  25# DBs.

I got 3 Rounds + 18 reps

Squat Snatch - WBS

Wednesday, January 9, 2019

CrossFit Golden - Ryan, other girl

12:00 PM

Warm Up

8 min AMRAP

10 air squat
5 pass through
5 good morning
5 trunk twist
10 waiter OHS
5 OH duck walk

Barbell Warm Up

4 High Hang (HH) Pull
4 High Hang Muscle Snatch
4 High Hang Power Snatch
4 OHS
-
1 HH squat snatch
1 Hang Squat Snatch

I used a 35# bar for the warm up and then started building up

35#
45#
50#
55#
60#
65#
75#
75#

MetCon

5 Rounds of

20 WBS (20/14)
5 Squat Snatch (135/95)

I scaled to a 12# wall ball and 55# squat snatch and got time capped at 12 min with 3 round + 15 reps.  It was a good scaling and I could do singles without failing any lifts.

Rope Climb - HS Hold

Tuesday, January 8, 2019

CrossFit Golden

12:00 PM - Coach Lacey/Diedre

3 Rounds of

2 minute HS Hold
2 minute Rope Climb

HS Hold - good, ok, ok
Rope Climb - 1.5, 0.5, 1.0 (full wrap)

Metcon

3 Rounds of

2 minute row (calories)
2 minute burpee box jump over (any box)
1 minute supinated grip pull-ups
2 minute rest

I used a 20" box and mixed grip and got

23-8-5
22-8-4
22-8-5

for a total of 105 reps

Jackie

Monday, January 10, 2019

Coach Lacey/other girl

12:00 PM

Warm Up

Couch Stretch/Figure Four

2 Rounds

10 Mountain climber stretch
10 Banded plank F/B/L/R
10 Banded squat slow
10 Ring Rows
5 Burpee jump to pull-up/lower

Jackie

1000m row
50 thrusters 45#
30 pull-ups

I used a 45# bar, but scaled to 40 reps and did jumping pull-ups.  I finished in 12:34.

Handstand Kick-up technique

Lunge as far forward as you can
Chest to knee (get low)
Reach forward and balance on soft knee
Push back and switch feet

3 Rounds HSPU/Bulgarian split squat

I used BW and got 8 reps on each leg first two round and 6 reps for last round.

HSPU - kick up and lower first round; 2 HSPU to 3 mats and one lower; kick up and lower last round.

Seated OH Press

Friday, January 4, 2019

CrossFit Golden - Coach Greg

12:00 PM

Warm Up

3 Rounds of

Short walk with 10# plate OH
10 Banded plank walk forward/back
10 Banded plank walk left/right
5 Burpee Jump onto plate
10 Ring Rows

Unsupported Strict OH Press

4x65
3x75
3x75
3x75
3x85

Metcon

15 min AMRAP

400m Run
8 Strict Pull-ups
12 HSPU

I scaled this to 6 strict pull-ups and 6 pike push-ups with feet on box.  I finished 3 rounds in 15 minutes

Accessory Work

6 min EMOM

45s hollow hold or 45 second plank, rest 15 seconds

I found out today, all of the programming comes from CrossFit Invictis, so that should mean we get a good mix of stuff. 

Metcon

Thursday, January 3, 2019

CrossFit Golden - Lacey/Ryan

12:00 PM

Hip Mobility

with abmat

Knee in front of toe
Straighten front leg and reach for toe
Lateral stretch over the top
Pull back toe up with opposite hand

Warm Up

3 Rounds of

10 air squats
20 walking lunges (10 each leg)
10 burpee broad jumps
10 wall push through
10 hollow hold

Strength

In 15 minutes
2 Rounds of 20 walking lunges building up to working weight
3 Rounds of 20 walking lunges (these should be heavy)

I started with 20# DB and my hamstrings started to tighten up on the second set.  I ended up only doing 4 sets, the first 2 with 20# DB and the last two without DB.

Metcon

5 Minute AMRAP

5 Man-Makers
10 Box Jumps

1 Minute Transition

5 Minute AMRAP

5 T2B
10 Air Squats

1 Minute Transition

5 Minute AMRAP

20 DU
10 KBS

This was tough.  The warm up about did me in, but I reduced the reps on the burpees and the walking lunges.

Metcon  - 15#MM, 12" step up - 2 rounds, 0 reps
Metcon - Hanging Knee Raises - 5 rounds, 0 reps
Metcon - 60 single unders, 12kg KB - 3 rounds, 7 reps

Metcon - Row-KBS-DB Thruster-Dips

Wednesday, December 2, 2019

CrossFit Golden - Coach Ryan/Lacey

12:00 PM

Warm Up

3 rounds of
Jumping Jacks
Plank walk-outs
Duckwalk
DB Thrusters
Quad stretch/Leg Swing/Lat stretch
Dip holds at top/Dip holds at bottom/Negatives

Metcon

7 Rounds of 4 Movements EMOM

Row 200/150m
12 KBS 32/24kg
8 DB Thruster 50/35#
10 Ring Dips

I scaled this to 140m rows, 20kg KB, 20# DBs and Matador dip negatives.  It was still an exhausting workout.  The class was huge with 25 people between the two coaches.