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CrossFit Golden: Thursday 5.19.16

18
May

CrossFit Golden: Thursday 5.19.16

CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at CFG)
Mobility- 5:30-7:00pm
AmyPushPress
Amy looked strong doing her Push Press on Wednesday!
Strength
Four sets of:
Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)
Rest 60 secondsSince reps are so low, banded strict and negatives should be first modifications used. Negatives should take at least 5 seconds.

Weighted Supinated Grip Pull-Ups (2-4 reps @ 21X0)

Conditioning

Workout #1
Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Wall Ball Shots (20/14 lbs.)

Rx+ for today includes 5 Muscle-Ups, Bar or Ring, in place of the pull-ups.
Then rest exactly 5 minutes, before completing…
Workout #2
As many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Alternating Jumping Lunges
(5 per leg)

 

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