CrossFit Golden: Thursday 3.6.14


A few months ago, Big Jim couldn’t get a complete lock-out due to mobility and range of motion restrictions. This picture was taken during the final round of his workout yesterday. Not bad at all, sir!


4 rounds of Strength Training today

Rest 15-20 seconds between movements, rest 2 minutes between rounds.

Weighted Pull-ups (2-3 reps @ 21X0
Strict Pull-Up (Max Reps @ 20X0
L-Sit (30-45 seconds (accumulated)


Complete as many rounds and reps as possible in 10 minutes of:

Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep

(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)

You read that right, any time you need to let go of the bar, that’s 5 burpees!

If you let go of the bar after the Hang Power Clean, you do NOT need to re-do the Deadlift and Hang Power Clean before performing your Front Squat. Just pick up where you left off.

Make it PERFECTLY CLEAR that you are doing 4 distinct movements, please. Pause briefly after each.

Have fun with this one today!

Deadlift + Hang Power Clean + Front Squat + Push Press = 1 round

Deadlift + Hang Power Clean + Front Squat + Push Press + Deadlift = 1 round + 1 rep