CrossFit Workouts

27
Sep

CrossFit Golden: Tuesday 9.28.21

Tempo Back Squats!

Weightlifting

Every 3 minutes, for 15 minutes (5 sets):

Tempo Back Squat x 3 reps @ 31X1

Start your first set at approximately 60-65% of your 1-RM Back Squat and try to build each set until you find today’s heavy triple at this prescribed tempo.

Metcon

Three rounds for time of:

400 Meter Row 

30 Cossack Squats (RX+ Pistols)

20 Pull-Ups

26
Sep

CrossFit Golden: Monday 9.27.21

1-RM Split Jerk!

Weightlifting

“1-RM Split Jerk”

Take 20 minutes to find today’s 1-RM Split Jerk

Metcon

Every 4 minutes, for 16 minutes (4 sets) for times:

400 Meter Run 

10 Strict Handstand Push-Ups

20 Push-Ups

Go hard, earn your rest, and repeat!

25
Sep

CrossFit Golden: Sunday 9.26.21

30 Minutes!

Metcon

Every 2 minutes, for 30 minutes (3 sets):

Station 1 – 400 Meter Run

Station 2 – 15 Strict Pull-Ups

Station 3 – 75 Double Unders

Station 4 – 30 Wall Ball Shots (20/14 lbs)

Station 5 – 20 Toes to Bar

23
Sep

CrossFit Golden: Friday 9.24.21

Barbell Hip Thrusts!

Weightlifting

Five sets of:

Barbell Hip Thrusts x 5 reps @ 20X1

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

Rest 60 seconds

Band-Resisted Face Pulls x 15 reps @ 21X1

Rest 60 seconds

Metcon

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-Unders

10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (50/35 lbs)

(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

1 2 3 469