Crossfit Golden - Lacey/Diedre
1200 - 12 of us
over the head
side to side
empty barbell strict press
Three sets for max reps of:
Shoulder Press (Unbroken @ 80% of BW)
Rest 15 seconds
Strict Pull-Up (Unbroken )
Rest 3 minutes
The goal was around 8 reps per round. I scaled to 40kg (47% of 84kg BW). I did strict pull-ups and then added a band for additional reps.
Round 1 - 8 strict presses - 6+3 pull-ups
Round 2 - 7 strict presses - 4+3 pull-ups
Round 3 - 6 strict presses - 4+3 pull-ups
10 Wall Ball Shots (20/14 lbs) RX+ 30/20#
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips
1 Wall Ball Shot
10 Ring Dips
I scaled this workout as well. I used a 14# med ball and was to go unbroken for wall ball shots. I opted for box dips and was comfortable doing sets of 2-3 for all of the rounds.
Finished with stretching - face down scorpion, puppy dogs. I did some ring dips as well 2-1-1-1 with long rest in between sets.
My back felt good and Lacey is comfortable with me resuming programming. Tomorrow she suggested the power clean from the knees rather than the floor.