CrossFit Golden: Wednesday 6.1.16

As of June 1st, 2016, there will be BOOT CAMP at 8:00am every Monday through Friday, as well as Tuesday and Thursday at 7:30pm. Saturday’s 8:00 and 9:00am schedule will not change.



Stephen worked on his Bent-Over Rows on Tuesday!


Skill Work

Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)Modifications:
A- 3 Pull-Up AND 3 Dip Negatives
B- Inverted holds for :45, Standing DB Press for 10-12 unbroken reps
C- Box Pistols, Bench- and Rig-Assist Pistols


Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150 Meters
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 10 Thrusters (95/65 lbs)
Minute 4 – 12 Chest-to-Bar Pull-Ups

Each station should be completed by 45 seconds each minute to allow for sufficient time to
move to next station.
Try not to miss a minute by selecting appropriate modifications.
Ideally, Swings and Thrusters are unbroken, while Pull-Ups/Ring Rows can be broken up into sets.