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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

16
Jan

CrossFit Golden: Sunday 1.17.21

Who loves Double-Unders??

Metcon

Seven rounds for time of:

30 Double-Unders

8 Burpees

12 Alternating Reverse Lunges with Goblet Hold (50/35 lbs)

Rest 3 minutes… Then

For time:

100 Double-Unders

28 Burpees

42 Alternating Reverse Lunges with Goblet Hold

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

14
Jan

CrossFit Golden: Friday 1.15.21

“Fran Sandwich”

Metcon

“Fran Sandwich”

For time:

1000 Meter Row

immediately followed by…

Rounds of 21, 15 and 9 reps of:

Thrusters (95/65 lbs)

Pull-Ups

immediately followed by…

800 Meter Run

Weightlifting

Two sets of:

Bulgarian Split Squat x 20 reps @ 1010

(perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement; you can use dumbbells held at your sides for these)

Rest 60 seconds between legs, and 2-3 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

13
Jan

CrossFit Golden: Thursday 1.14.21

Barbell Hip Thrusts!

Metcon

Four rounds for time of:

400 Meter Run

10 Deadlifts (275/185 lbs)

15 Toes to Bar

Weightlifting

Five sets of:

Barbell Hip Thrusts x 8 reps @ 20X1

(go heavy on these)

Rest two 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