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25
Jan

CrossFit Golden: Tuesday 1.26.21

Bench Press!

Weightlifting

Take 15 minutes to build to 90-95% of your 1-RM Bench Press

When the running clock reaches 16:00, perform…

Every 2 minutes, for 4 minutes (2 sets) of:

Bench Press x 6 reps @ 85% of 1-RM

Metcon

For time:

100 Double-Unders

50 Dumbbell Push Presses (50/35 lb DBs)

50 Dumbbell Push-Ups (hands on DB handles)

50 Dumbbell Push Presses (50/35 lb DBs)

100 Double-Unders

Zoom Link for On Demand Class:

8AM Class (Mon-Fri): 

https://zoom.us/j/371461013

Meeting ID: 371 461 013

Password: 385206

*INSTAGRAM LIVE* 

Posted after our live feeds everyday on our IGTV for lifetime access. 

M-F 8am LIVE

24
Jan

CrossFit Golden: Monday 1.25.21

How are your Bar Muscle Ups??

Metcon

Complete as many rounds and reps as possible in 20 minutes of:

2 Bar Muscle Ups

4 Strict Handstand Push-Ups

8 Kettlebell Swings (32/24 kg)

Weightlifting

Three sets of:

Single-Leg Glute Bridge x 12 reps each leg @ 2012

Rest 30 seconds

Frog Pumps x 20 reps @ 1112

(focus on maximal contraction of your glutes during each 2-second hold at the top)

Rest 30 seconds

Seated Piked Double Leg Lift x 20 reps

Rest as needed

Zoom Link for On Demand Class:

8AM Class (Mon-Fri): 

https://zoom.us/j/371461013

Meeting ID: 371 461 013

Password: 385206

*INSTAGRAM LIVE* 

Posted after our live feeds everyday on our IGTV for lifetime access. 

M-F 8am LIVE

23
Jan

CrossFit Golden: Sunday 1.24.21

Double Unders!

Metcon

For time:

Run 1-Mile or 2000 Meter Row

Followed by. . .

Ten rounds of:

10 Burpees

15 Air Squats

20 Double Unders

Followed by. . .

Run 1-Mile or 2000 Meter Row

Zoom Link for On Demand Class:

8AM Class (Mon-Fri): 

https://zoom.us/j/371461013

Meeting ID: 371 461 013

Password: 385206

*INSTAGRAM LIVE* 

Posted after our live feeds everyday on our IGTV for lifetime access. 

M-F 8am LIVE

21
Jan

CrossFit Golden: Friday 1.22.21

How are your Toes to Bar??

Weightlifting

Every 90 Seconds, (3 sets of each):

Station 1 – Weighted Box Step-Ups x 20 reps

Station 2 – Tempo Push-Ups x 10-15 reps @ 1111

Station 3 – Supinated-Grip Pull-Ups x 6 reps @ 21X0

(add weight to the pull-ups if you can do so and still hold the tempo and rep range)

Metcon

Two sets for times of:

Row 750/600 Meters

20 Toes to Bar

40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kgs)

Rest 6 minutes between sets

Zoom Link for On Demand Class:

8AM Class (Mon-Fri): 

https://zoom.us/j/371461013

Meeting ID: 371 461 013

Password: 385206

*INSTAGRAM LIVE* 

Posted after our live feeds everyday on our IGTV for lifetime access. 

M-F 8am LIVE

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