Call Us: (303) 484-9732

CrossFit Golden: Thursday 8.21.14

20
Aug

CrossFit Golden: Thursday 8.21.14

RyanWarmUp

Coach Ryan helping to warm up those shoulders!

 

Strength
Please follow the order of sets listed below for today’s strength

Take 6-8 minutes to build to a heavy 3-rep Deadlift
and then . . .
Deadlift x 15 reps (touch and go)
Rest 30 seconds
Ring Push-Ups x Max Reps
Rest 3 minutes
Deadlift x 10 reps (touch and go)
Rest 30 seconds
Ring Push-Ups x Max Reps
Rest 3 minutes
Deadlift x 5 reps (touch and go)
Rest 30 seconds
Ring Push-Ups x Max Reps

Select the loads such that each set of deadlift is challenging, but doable with good mechanics.

 

Conditioning
Four rounds for max reps of:
30 seconds of Kettlebell Swings (32/24 kg)
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds

 

 

Pull-Up Challenge

Day #4

Thursday 8/21/14

30 Negative Pull Ups

3 sets Max Effort Dead Hang

 

Leave a Reply