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20
May

CrossFit Golden: Thursday 5.21.15

CrossFit Endurance- 5:30pm!

Mobility- 5:00-7pm

SwingDL

The CrossFit Golden crew put in some WORK on Wednesday. GREAT job, everyone!

Todd on the swings, Diane and Casey crushing their Deadlifts!

 

Strength
6 sets
Push Press plus Push Jerk (Push Press + Push Jerk)

From the rack, perform one Push Press immediately into one Push Jerk
Rest 3 minutes between sets and use that time to work hib mobility and prepare for Part B.

 

Conditioning
Three rounds for time of:
Handstand Push-up x 6 reps
Barbell Ground to Overhead x 9 reps
Burpees x 12 reps

For the ground-to-overhead, choose a weight that you can complete 9 reps quickly. For advanced male athletes, consider 135-155 lbs.; for advanced females, consider 95-105 lbs.

19
May

CrossFit Golden: Wednesday 5.20.15

Dr. Dorian will be in from 4:45-7:00pm

OHSCrew

You folks all looked GREAT yesterday on your Overhead Squats! Well done, team!

(Codi, Anna, Jeff M., and Harry all with full-depth)

 

Strength
Deadlift (Take 15 min to build to today’s heavy 3RM Deadlift)
This does not need to be a lifetime best 3RM, focus on strong form.

 

Conditioning
In teams of two, partners alternate sets to complete three each of:
20 Kettlebell Swings (24/16 kg)
15 Hand-Release Push-ups
300 Meter Run
Modifications for 300m Run will be 300m Row

18
May

CrossFit Golden: Tuesday 5.19.15

Mobility: 5-7pm

CrossFit Endurance: 5:30pm

ErinErinEryn

 

Happy Tuesday, from Erin, Erin, and Eryn!!

 

Strength
Three rounds
Overhead Squat (8-10 reps @ 30X1)
Rest 2 minutes
Weighted Pull-ups (3-5 reps @ 21X0)

Complete either weighted pull-up or Muscle-ups

Rest 2 minutes
Muscle-ups (Max reps)
Track largest set completed

 

Conditioning
Four rounds for time of:
15 Pull-Ups or 5 Ring Muscle-Ups
30 Wall Balls (20/14 lbs)
60 Double-Unders

Sub for Double-Unders is 120 single-unders

17
May

CrossFit Golden: Monday 5.18.15

LeeSplitSquat

Lee showing her awesome balance during Bulgarian Split Squat day!

 

Strength
Clean and Jerk (Take 15 minutes to build to today’s heavy single)
Athletes should first aim to move with good technique.
Experienced athletes may attempt to hit new 1RM.

 

Conditioning
Three sets, for max reps, of:
Complete as many reps as possible in 60 seconds of:
135/95 lbs. Ground to Overhead

Rest 3 minutes between sets

Snatch, Clean and jerk, it’s all good.