CrossFit Golden: Thursday 4.16.20

15
Apr

CrossFit Golden: Thursday 4.16.20

Missing all the smiling faces at CFG, especially these too

ZOOM LINKS:

5AM Class (M/W/F): https://zoom.us/j/228442118 Meeting ID: 228 442 118
Password: 493494

8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting ID: 371 461 013
Password: 385206

9AM Class (Mon-Fri):  https://zoom.us/j/923345223
Meeting ID: 923 345 223
Password: 623115

4:30PM Class (Mon-Fri): https://zoom.us/j/188561156 Meeting ID: 188 561 156
Password: 920848

YOGA – Sunday 5PM: https://zoom.us/j/96701207656 Meeting ID: 967 0120 7656
Password: 028166

*INSTAGRAM LIVE* Posted after 9AM class everyday for 24 hour access. Arm Pharm Friday 10AM Instagram Live Saturday and Sunday classes at 9AM will only be on Instgram Live

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

Red – Kettlebell 

Green – Sandbag

Blue – Dumbbell

Purple – wallball/Slamball/Plate

Stretching:

1 Minute – Frog Stretch 

1 Minute – Shoulder Stretch 

1 Minute – Single Arm Plank Hold

Warm Up: 

5 x 5 (5 rounds – 5 reps)

1. Straight Arm Pronation and Supination Twists 

2. Throw Downs 

3. Seal Swings 

4. Mountain Climber Circles 

5. YTW

Weightlifting

6 Sets of:

Seated DB Arnold Press 21X0 6 Ea. Alternating 

(If you only have a plate etc. It will be 12 total Reps pressing both arms at the same time)

(No Weight – Max Effort Inverted holds – can be inverted on couch or other object as well)

Or 

Plank Marches x 10 Ea. Alternating

Metcon

Every 4 minutes, for 20 minutes (5 sets) for total load:

One Minute of Heart Rate 

5 Plank push Ups (Down + Up =1)

Or 5 (kb/db/sb/wb/plate) Shoulder to Overhead 

20 Cossack Squats (Optional Weighted)

10 Single Arm Plank Rows (Ea.)

Or 10 Weighted Single Arm Plank Rows or Bent over Rows

CFG Running

4- Mile Run for Time