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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

20
Jan

CrossFit Golden: Thursday 1.21.21

Cleans!

Every 2 minutes, for 20 minutes (10 sets):

1 Clean Lift-Off + Hang Clean + Clean

Build over the course of the 10 sets to something heavy.

A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean.

Metcon

For time:

15 Power Cleans (155/105 lbs)

30 Ring Dips

10 Power Cleans

20 Ring Dips

5 Power Cleans

10 Ring Dips

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

19
Jan

CrossFit Golden: Wednesday 1.20.21

Dumbbell Romanian Deadlifts!

Weightlifting

Four sets of:

Dumbbell Romanian Deadlift x 6 reps @ 2011

Rest 60 seconds

Weighted Glute Bridges x 15 reps @ 20X1

Rest 60 seconds

Metcon

Complete as many rounds and reps possible in 90 seconds of:

3 Burpees

6 Dumbbell Thrusters (50/35 lb DBs)

9 Dumbbell Deadlifts (50/35 lb DBs)

Rest 90 seconds, and then…

Complete as many rounds and reps possible in 90 seconds of:

3 Burpees

6 Dumbbell Power Clean and Jerks (50/35 lb DBs)

9 Dumbbell Front Squats (50/35 lb DBs)

Rest 90 seconds, and then repeat these intervals twice more for a total of three (3) sets. This portion will take 18 minutes to complete.

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

18
Jan

CrossFit Golden: Tuesday 1.19.21

Have you seen the new skills class and schedule??

Weightlifting

Five sets of:

Unsupported Seated Strict Press x 3-4 reps

(sit on a bench without back support and press the barbell from shoulder to overhead)

Rest 2-3 minutes

If you found your 3-RM previous, try to perform all five sets at 90+% of that 3-RM.

Metcon

Complete as many rounds and reps as possible in 15 minutes of:

Run 400 Meters

8 Strict Pull-Ups

12 Strict Handstand Push-Ups

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

17
Jan

CrossFit Golden: Monday 1.18.21

Nutrition Challenge Starts Monday!

Weightlifting

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

Back Squat

*Set 1 – 4 reps @ 70%

*Set 2 – 3 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 1 rep @ 88%

*Set 5 – 1 rep @ 92%

Then rest two minutes before starting…

Every minute, on the minute, for 4 minutes:

Back Squat x 2 reps @ 80%

Focus on SPEED of the concentric!

Metcon

For time:

40 Wall Ball Shots (20/14 lbs)

20 Burpee Box Jump-Overs (24″/20)

30 Wall Ball Shots

15 Burpee Box Jump-Overs

20 Wall Ball Shots

10 Burpee Box Jump-Overs

Time cap = 12 minutes

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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