8am: Boot Camp 9am: Olympic Lifting Olympic Lifting: 1) 15min to establish a 3RM Snatch 2) 15min to establish a 2RM Clean and Jerk 3) 15min to establish a 3RM Front Squat You do not need to do touch and go reps. Age is just a number…….Not a limitation. Richard (72 years young), practicing...Read More
Warm-up: Coaches Choice, 5min Mobility: Banded Hamstring Stretch (laying flat on back) Calf Stretch Strength: 1a) Dead Lift, 5×5 @ 70%-75% Warm-up with 2-3 set of 2-3 reps 1b) Good Mornings, 3×10 Super set the GM’s with the dead’s on the 1st, 3rd and 5th sets 2) Power Snatch Warm-up, 3×3 Conditioning: 5 Rounds 100m...Read More
Warm-up/Mobility: Coach Choice, 10min Olympic lifting: 1) 12min to establish a 3RM pause (3 count at bottom of knee) Snatch (full squat) 2) 12min to establish a 2RM pause (3 count at bottom of knee) Clean and Jerk (full squat and split) Endurance: This workout is from our CrossFit Endurance program (rowing template). 8 x...Read More
Warm-up/Mobility: 2 Rounds 15 PVC Pass Through 15 PVC Shoulder Press 15 Single Ring-Row Strength: 1a) Shoulder Press, 5×5 @ 70%-75% Warm-up with 2-3 sets at 2-3 reps 1b) One Arm KB Row 3×10 Super set the row with the Shoulder Press on the 1st, 3rd and 5th sets. If you don’t understand this it...Read More
Warm-up: Indoor Run 30 Power Jumps 30 Air Squats Mobility: Mt. Climber, Couch and Wrist Strength: 1) Front Squat, 5×5 @70%-75% Warm-up with 2-3 set of 2-3 reps 2) Hang Power Clean warm-up, 3×3 Conditioning: Working in teams of 2 5 Rounds 1:00min Max Calorie Row 0:30sec Lateral Jumps (over bar, 1=1) 0:30sec Hang Power...Read More
“FGB” Reminder: There will not be 8am Bootcamp or 9am Weightlifting classes 3 Rounds 1:00min Max Rep Push-press, 75#(55#) 1:00min Max Rep Box Jump, 20″ 1:00min Max Rep Sumo Dead Lift High-Pull, 75#(55#) 1:00min Max Rep Wall Ball, 20#(14#) 1:00min Max Calorie Row 1:00min Rest Here are the heat times for our 3rd annual “FGB”...Read More
“Fight Gone Bad” heat times will be posted tomorrow at 10am. Warm-up/Mobility: Coaches Choice, 10min Strength (De-load): 1) Bench Press, 3×5 @ 40%-50% Warm-up with 1×5 first 2) Close Grip Bench Press, 3×5 No warm-up needed, weight should be light 3) Power Clean Warm-up, 3×3 Conditioning: This workout is done continuously, no rest between segments...Read More
Sing-up for “Fight Gone Bad” is closed. Based on the number of willing participants, we will be hosting the event at CrossFit Golden. We will be posting the heat times on Friday at 10am There will not be Bootcamp or Weightlifting that day. Warm-up/Mobility: Coaches Choice, 10min Strength (De-load): 1) Dead Lift 3×5 @ 40%-50%...Read More
