CrossFit Workouts

8
Apr

CrossFit Golden: Friday 4.9.21

Bench Press!

Weightlifting

Every 2 minutes, for 10 minutes (5 sets):

Bench Press x 5-6 reps @ 20X1

Followed by…

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

Bench Press x Max Reps @ 90% of today’s heaviest set

Metcon

Every minute, on the minute, for 20 minutes (4 sets of each):

Minute 1 – 20/15 Calories of Rowing

Minute 2 – 20 Ab Mat Sit-Ups

Minute 3 – 20 Slamballs (30/20 lbs)

Minute 4 – 15 Push-Ups

Minute 5 – Rest

7
Apr

CrossFit Golden: Thursday 4.8.21

Double-Unders!

Metcon

Complete as many rounds and reps as possible in 6 minutes of:

400 Meter Run (once)

immediately followed by rounds of…

40 Double-Unders

20 Kettlebell Swings (24/16 kg)

10 Down Ups

Rest until the running clock reaches 8:00, and then…

Complete as many rounds and reps as possible in 7 minutes of:

400 Meter Run (once)

immediately followed by rounds of…

40 Double-Unders

20 Kettlebell Swings (24/16 kg)

10 Down Ups

Rest until the running clock reaches 17:00, and then…

Complete as many rounds and reps as possible in 8 minutes of:

400 Meter Run (once)

immediately followed by rounds of…

40 Double-Unders

20 Kettlebell Swings (24/16 kg)

10 Down Ups

6
Apr

CrossFit Golden: Wednesday 4.7.21

Tempo Front Squats!

Weightlifting

Every 2 minutes, for 10 minutes (5 sets):

Tempo Front Squat @ 32X1

*Set 1 – 3 reps @ 70% of 1-RM Front Squat

*Set 2 – 2 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 87.5%

Followed by…

One set of:

1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 87.5%

Metcon

Complete rounds of 21, 15 and 9 calories/reps for time of:

Rowing (for calories)

Back Squat (135/95 lbs)

5
Apr

CrossFit Golden: Tuesday 4.6.21

Strict Pull-Ups!

Weightlifting

Five sets of:

Barbell Hip Thrusts x 6 reps @ 20X1

(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)

Strict Pull-Ups x 3-5 reps @ 20X1

Rest two minutes

Metcon

For time:

21 Deadlifts (225/155 lbs)

800 Meter Run

15 Deadlifts

800 Meter Run

9 Deadlifts

Zoom Link for On Demand Class:

8AM Class (Mon-Fri): 

https://zoom.us/j/371461013

Meeting ID: 371 461 013

Password: 385206

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