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CrossFit Golden: Thursday 10.22.15

21
Oct

CrossFit Golden: Thursday 10.22.15

CrossFit Kids- 4:30pm

Mobility- 5:00-7:00pm

CrossFit Endurance- 5:30pm (at CFG) – You guys get to use our new Assault Bikes!

KatieDB

CFG, say hello to another one of our newer athletes, Katie! She has been crushing workouts lately. Welcome to the crew!

 

Strength
Front Squat (Build to heavy set of 2-3 reps)
Every two minutes, for 12 minutes (6 sets of):
Front Squat x 2-3 reps
Build over the course of the sets to today’s heaviest double or triple.
Conditioning
Workout #1
In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
135/95 lb Ground to Overhead
Pick a weight that the athlete can move fairly quickly. Quick singles are acceptable.

Rest 3 minutes

Workout #2
In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:
Wall Ball Shots (20/14#)
Aim to complete all sets of Wall Ball unbroken.
Strength again!
Single Arm Dumbbell Row (10-12 reps each arm @ 2110)
Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

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