CrossFit Golden: Thursday 6.30.16

CrossFit Endurance- CANCELLED
CrossFit Kids- 4:30pm
Mobility- 5:30-7:00pm
The dudes getting some air on their Burpees!
Strength “A”
Back Squat (Take 12-15 minutes to build to 85-90% of your 1-RM)
Although it may be heavy, weight should feel strong.
Strength “B”
Three rounds of:
Back Squat (3 reps @ 85-90% of your 1-RM)
Rest 60 seconds
Single Arm Dumbbell Row (10-12 reps @ 2111)
Rest 60 seconds


For time:
Row 1000 Meters
followed immediately by . . .
Three rounds of:
30 Double-Unders
20 Kettlebell Swings (32/24 kg)
10 Strict Handstand Push-Ups

Time cap = 15 minutes

– Row should be fast, but athlete should be able to walk over to rope, and start workout quickly.
– KB Swings in no more than 3 sets
– HSPU Modifications:
Kipping, Seating DB Press (Two sets to get through 10, focus on lockout.)