CrossFit Workouts

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20
Feb

CrossFit Golden: Friday 2.21.20

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 8 minutes (2 sets) of:

Station 1 – Bench Press x 8 reps @ 80% of 1-RM

Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps

Metcon

Every minute, on the minute, for 6 minutes (3 sets) of:

Minute 1 – Kettlebell Shoot Throughs x 12 reps

Minute 2 – Band Pull-Aparts x 25 reps @ 1010

Skill Day

19
Feb

CrossFit Golden: Thursday 2.20.20

Weekend Modified Hours:

Saturday 2.22.20: 5am & 6am Boot Camp
                               6pm SuperCharged Saturday
                               6pm-9pm Open Gym

Sunday 2.23.20:  5am CrossFit
                             Yoga Cancelled
                              6pm-9pm Open Gym

Sunday, March 1st! The comp is limited to 30 individual athletes and will consist of 3 events plus a floater WOD with two divisions (RX and Open). This is a great way to throw down with friends and get a feel for how CrossFit competitions run. Check out the weight/movement standards and sign-up on the bulletin board! 

Weightlifting

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

Strict Press

Set 1 – 5 reps @ 70%

Set 2 – 4 reps @ 75%

Set 3 – 3 reps @ 80%

Set 4 – 2 reps @ 85%

Set 5 – 1 rep @ 90%

Immediately followed by…

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

Strict Press x 8 reps @ 75%

Metcon

Three sets for max reps/calories of:

60 seconds of Rowing (for calories)

Rest 15 seconds

60 seconds of Hand Release Push-Ups

Rest 15 seconds

60 seconds of Double Unders

Rest 90 seconds

18
Feb

CrossFit Golden: Wednesday 2.19.20

Weightlifting

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)

Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)

Station 3 – Barbell Hip Thrusts x 6-7 reps @ 20X1

(staying with weight used last week – or around 80% of your 1-RM Deadlift)

Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

Metcon

Complete as many rounds and reps as possible in 12 minutes of:

3 Bar Muscle-Ups

6 Dumbbell Hang Power Cleans (50/35 lb DBs)

12 Alternating Reverse Lunges (50/35 lb DBs)