CrossFit Golden: Monday 3.23.20

22
Mar

CrossFit Golden: Monday 3.23.20

The next few weeks we will be doing throw back to some of our favorite photos over the past 8+ years!

CFG OG Jason Morrill back in 2012, he recently just came back to CFG last month, perfect timing :/

Workout Key: 

All workouts are written for unweighted/bodyweight (black text)

Red – Kettlebell 

Green – Sandbag

Blue – Dumbbell

Purple – wallball

Warm up: 

1 minute mountain climber stretch

1 minute Y-T-W

1 minute calf stretch 

2 Rounds:

10 Mountain Climbers 

5 Plank Walk Outs (push up at bottom)

10 Quad + Lunge Stretch 

10 Down Dog + Cobras

Metcon

Complete as many rounds and reps as possible in 12 minutes of:

40 Jumping Jacks 

30 Object Ground to Overhead (find best home object – adjust reps down if the object is heavier) 

-Or 20 Alternating Dumbbell Snatches 

-Or 20 Single Arm Kettlebell Hang Snatches (10 Ea.)

-Or 20 Sandbags over the Shoulder 

-Or 20 Wallball Ground to Overhead

50 Body Weight Lunges 

-Or 30 Single-Arm DB Overhead Walking Lunges 

-Or 30 Single-Arm KB Overhead Walking Lunges 

-Or 30 Double Arm Sandbag Overhead walking Lunges 

-Or 30 Double Arm Wallball Overhead walking Lunges 

Weightlifting

Five Sets of: **PICK ONE OF THE BELOW EXERCISES – these are 3 different options**

Tempo Pike Push ups x 6 reps @20×1 (2 count lower – no pause at bottom – press up – 1 breath)

DB/KB Tempo Strict Single Arm Press x 6 reps @ 11X2 (1 count in the front-rack position between every lift, press up, pause overhead 2 seconds locked out, then return to shoulder)

Sandbag Seated Strict Press 6 reps @ 11X2 (1 count in the front-rack position between every lift, press up, pause overhead 2 seconds locked out, then return to shoulder)

Rest 2 minutes

Increase Reps or Tempo to make sets more challenging