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31
Mar

CrossFit Golden: Wednesday 4.1.15

LauraDBPress

 

Check out Laura strengthening her shoulders with some reps of dumbbell press. She’s always smiling!

 

Strength
Back Squat (Build to today’s heavy 1RM (6 working sets))
Set 1: Back Squat x 5 reps @ 50% of 1-RM
Rest 60 seconds

Set 2: Back Squat x 3 reps @ 75% of 1-RM
Rest 60 seconds

Set 3: Back Squat x 1 rep @ 85% of possible 1-RM
Rest 60 seconds

Set 4: Back Squat x 1 rep @ 90-95% of possible 1-RM
Rest 2 minutes

Strict Pull-Ups x Max Reps (Muscle-Ups for those who got them)
Rest 2 minutes

Set 5: Back Squat x 1 rep @ 101-103% of 1-RM
Rest 2 minutes

Strict Pull-Ups x Max Reps (Muscle-Ups for those who got them)
Rest 2 minutes

Set 6: Back Squat x 1 rep @ 103+% of 1-RM
Rest 2 minutes

Strict Pull-Ups x Max Reps (Muscle-Ups for those who got them)

Modifications for Strict Pull-ups for today will be either lightly banded pull-ups or Ring Rows.

 

Conditioning
For max reps/meters:
2 minutes of Rowing
2 minutes of Box Jump-Overs (24″/20″)
2 minutes of Rowing
2 minutes of Box Jump-Overs (24″/20″)
1 meter = 1 rep

Example:
200m + 10 Box Jump-Overs = 210 reps

30
Mar

CrossFit Golden: Tuesday 3.31.15

530Group

The 5:30 crew getting some advice from Coach Ryan! Some faces we haven’t seen in a while, too!

 

Conditioning
Four sets of:
Against a 4 minute running clock, complete:
25 Kettlebell Swings (32/24 kg)
400 Meter Run
Double-Unders x Max Reps
Rest 4 minutes between sets

The goal here is to have time to jump rope every round. KB swings do not need to be unbroken.

Modify run distance to ensure there is time left to jump rope. If you would like to work on DU’s today, that’s just fine!

29
Mar

CrossFit Golden: Monday 3.30.15

JaxThruster

Jax, doing an amazing job at her Thrusters last week!

 

Strength
Bench Press (20X1 tempo)
Perform the following reps and percentages:
* Set 1 – 50% of 1-RM x 3 reps
* Set 2 – 75% of 1-RM x 2 reps
* Set 3 – 85% of 1-RM x 1 rep
* Set 4 – 90-95% of 1-RM x 1 rep
* Set 5 – 101-103% of 1-RM x 1 rep
* Set 6 (optional) – Exceed Set 5 weight

 

Conditioning
Complete as many Burpees as possible in 3 minutes.
Yep. That’s it. Keep moving.

When you’re done, try to spend time on stretching and mobility!

28
Mar

CrossFit Golden: Sunday 3.29.15

JimKBThruster

Check out Big Jim with his Kettlebell Thrusters this week!

 

Regular CrossFit Class Schedule:
8, 9, 10am CrossFit

CrossFit Games Open Workout Testing available during the same time! Last week of the Open, everyone!

 

Conditioning

In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:

60 seconds of Wall Balls (20/14#)
60 seconds of Rest
60 seconds of Push-Ups
60 seconds of Rest
60 seconds of Box Jumps (24/20″)
60 seconds of Rest
60 seconds of Push Press (75/45 lbs)
60 seconds of Rest
60 seconds of Ab-Mat Sit-Ups
60 seconds of Rest
One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.