CrossFit Golden: Thursday 1.23.14


The Bog-Man, getting in some sunshine time in-between running around and greeting everyone. Life’s pretty “ruff” for our gym dog.



Deadlift (Build to TODAY’S Heavy 1RM)

Set 1 x 5 reps
Set 2 x 3 reps
Set 3 x 1 rep
Set 4 x 5 reps
Set 5 x 3 reps
Set 6 x 1 rep

Rest 2-3 minutes between sets

During rest :30 hollow body and super person hold



Three rounds for time:

Handstand Push-Ups, 10 reps

Box Jumps, 20 reps (24/20)

“Activity” Down


Handstand Push-Up Variation:
(4 Wall Climbs or 6 Partial Wall Climbs to Shoulder Taps)
Activity order:
1- Walking Lunge
2- Crab Walk
3- Bear Crawl