CrossFit Workouts

7
Oct

CrossFit Golden: Friday 10.8.21

Back Squats!

Weightlifting

Every 3 minutes, for 18 minutes (6 sets):

Back Squat

* Set 1 – 3 reps @ 70%

* Set 2 – 3 reps @ 80%

* Set 3 – 2 reps @ 85%

* Set 4 – 1 rep @ 90%

* Set 5 – 3 reps @ 85%

* Set 6 – 3 reps @ 85%

Be as explosive as possible on the ascent out of the bottom of the squat.

Metcon

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

30 Double-Unders

12 Wall Ball Shots (20/14 lbs)

12 Pull-Ups

6
Oct

CrossFit Golden: Thursday 10.7.21

35 Minutes!

Metcon

Every 7 minutes, for 35 minutes (5 sets) for times:

30/20 Calories of Rowing

400 Meter Run

20 Push Presses (115/75 lbs)

Your pace for this effort should be aggressive and challenging to maintain each set. We’re looking for consistent times across all five sets, so you’ll need to hold something back on the first couple of sets and ramp up your RPE to give full effort to make your desired paces the last two sets. Athletes should have at least 90 seconds of rest between sets, and preferably more than two minutes. If you find yourself falling behind those goals, please adjust the distances or repetitions to maintain the intended stimulus.

5
Oct

CrossFit Golden: Wednesday 10.6.21

Romanian Deadlifts!

Weightlifting

Four sets of:

Prone Lying Banded Hamstring Curls x 20 reps @ 10X0

immediately followed by…

Dumbbell Romanian Deadlift x 6 reps @ 4011

immediately followed by…

Box Jump x 6 reps

(jump as high and land as soft as possible; then step down)

Rest 2 minutes

Metcon

Four sets of:

Prone Lying Banded Hamstring Curls x 20 reps @ 10X0

immediately followed by…

Dumbbell Romanian Deadlift x 6 reps @ 4011

immediately followed by…

Box Jump x 6 reps

(jump as high and land as soft as possible; then step down)

Rest 2 minutes

4
Oct

CrossFit Golden: Tuesday 10.5.21

Snatches!

Weightlifting

Every 2 minutes, for 6 minutes (3 sets):

Muscle Snatch x 2 reps @ 55-65% of 1-RM Snatch

Immediately followed by…

Every 2 minutes, for 8 minutes (4 sets):

Power Snatch x 2 reps @ 70-75% of 1-RM Snatch

Immediately followed by…

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

2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM

(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

Metcon

For time:

25 Bar-Facing Burpees

50 Ground to Overhead (75/55 lbs)

3
Oct

CrossFit Golden: Monday 10.4.21

Strict Shoulder Press!

Weightlifting

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

Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Every 3 minute, for 6 minutes (2 sets):

Push Press x Max Reps @ 80-85% of today’s 1-RM

Metcon

“Helen”

Three rounds for time of:

400 Meter Run

21 Kettlebell Swings (24/16 kg)

12 Pull-Ups