Warm-up: 2×5 PVC OH Lunge (right + left =1) 2×10 PVC Pass Through 2×10 PVC Trunk Twists 2×10 PVC Good Mornings Group: Snatch and Clean Drills Strength: 1) 5×3 Hi-Hang Power Snatch, light and fast 2) 5×3 Hi-Hang Power Clean + 1 Split Jerk(or Push-press), light and fast You will do the 1 Split Jerk...Read More
NEW Schedule for Fall/Winter 2012/13: Check Schedule section of website for details: No more Noon class New 7 am on M,W,F New 7 pm on M,T,W Warm-up: 2×5 Wall Squat 2×10 Deck Squats 2×10 Jump Squats Mt. Climber Stretch Wrist Stretch Group: Clean Drills Strength: 1) 5×3 1 Power Clean + 2 Front Squat,...Read More
Conditioning: Teams of 2 complete the following 1) Run 1000m-800m-600m-400m-200m 2) Row 1000m-750m-500m-250m-150m or Airdyne for calories 100-80-60-40-20 (Lakewood Only) Notes: With a continuously running clock, E1 will run 1000m then E2 will run 1000m (E1 is resting) and so on till all the running and rowing is complete. If solo, 1:1 work/rest ratio. ...Read More
Warm-up: 2×5 Wall Squat 2×10 Squat 2×10 Burpee Strength: 1) 5×3 Zercher Squat, go up from last week 2) 3×10 Jumping Good Mornings, go up from last week Conditioning: Kettle Bell Mountain: Kettle Bell Swing + Goblet Squat 5-10-15-20-15-10-5 Do 5 KB Swings then 5 Goblet squats, 10/10, 15/15 and so on. Cool Down (if...Read More
Warm-up: Ladder Drills Conditioning: 3 Rounds :45sec of work / :15sec rest and transition Wall Ball Wall Sit Sit-up Ring Plank Ball Slam Kettle Bell HoldRead More
Warm-up: 2×5 Wall Squats 2×10 BOO-urpees 2×10 Knee Tuck to Lunge W/Arm Raise and Lean Back(R+L=1) 2×10 H.R. Push-ups, 5 count hold at the top of each rep Strength: 1) 4×10 Weighted Lunge, RIGHT + LEFT = 1, slight increase in weight from last week 2) 6×2 Bench Press, @ 85% this will be a slight...Read More
Warm-up: Muscle Snatch and Muscle Clean Drills Strength: 1) 7×3 Muscle Snatch, light/medium and fast 2) 7×3 Muscle Clean, light/medium and fast Rest about a min between sets Warm-up will be minimal. 1 set for snatch 1 set for clean Both movements will be from the hang position. 18min time limit Conditioning 1: 3 Rounds...Read More
Warm-up: 2×5 Wall Squat 2×5 Goblet Squat 2×10 Squat 2×10 Split Jumps, R+L=1 Wrist stretch Group: Clean Drills Strength: 1) 5×3 1 Power Clean + 1 Front Squat, light to medium weight, use as primer for Cleans 2) 5×1 Squat Clean, Work up to a heavy single No warm-up necessary. The 5×3 complex will be...Read More
If you are on the list make sure you are at CrossFit Golden at 11:30am and plan on staying till 2:00pm. If you can not make it, email me as soon as possible so the coaching staff can plan accordingly. Sharon Lisa Jeff S. Jeff M. Philip Michael Joni Matt Lou Brad Jeananne Annie Veronica...Read More
