Workout of the Day 29 Feb 2016

Workout of the Day 29 Feb 2016

Congratulations to CFP  athletes Jessica and Jordan Softcheck on the arrival of their first child!

Metcon
“Perro” (AMRAP – Reps)
Teams of 2
AMRAP 20:
6 Calorie Row, 3 Hand-Release Pushups, 3 Squat Snatches (95/65)(75/55) (55/35)
9 Calorie Row, 3 Hand-Release Pushups, 6 Squat Snatches
12 Calorie Row, 3 Hand-Release Pushups, 9 Squat Snatches

Partner 1 completes the round of three reps of each movement, then Partner 2 does the same.  The team alternates in this fashion for the 20 minutes, adding 3 repetitions to each movement per round.

 
Mobility
Lateral Opener
Samson Stretch
Accumulate 2 minutes in the bottom of a Squat
Foam Roll Lats

Workout of the Day 26 Feb 2016

Strength
EMOM x 12
Odd: 8 Romanian Deadlifts
Even: 10 Bench Press
(135/95) (115/80) (95/65)
Partner up and alternate; use same weight for both movements.
Metcon
Patnahs in Crime
For time:
100 Ketllebell Swings (24/16) (16/12)
200 Abmat Sit-ups
100 Wall Balls (20/14) (14/10)
One works, one rests – transitions should be fast, so keep sets small (sets of 10 on KBS, 10-20 on Sit-ups, 5-10 on WB, etc.)
Mobility
Partner Mobility
Hold each other accountable to 90 seconds for each stretch!
1. Couch Stretch
2. Upward-Facing Dog
3. OH Banded Distraction
4. Standing Straddle

Workout of the Day 26 Feb 2016

Goat Day

On the Minute for 20:
Odd Minutes – “Goat” #1
Even Minutes – “Goat” #2
“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double-Unders, Ring Dips, Overhead Squats.
Choose two “Goats” to work on today. Coaches will have great suggestions in class.
Keep in mind that Saturday’s Open workout will include Lunges, Pull-ups, and Burpees!

Burner
20-15-10
Box Jumps (24/24) (20/16)
Goblet Squats (24/16) (16/12)
*200′ Shuttle Run after each round
Mobility
Calf Smash
Couch Stretch
Pigeon
OH Banded Distraction

Workout of the Day 25 Feb 2016

Metcon
“Cucaracha” (AMRAP – Rounds)
10 Rounds:
Min. 1: 15/12 Calorie Row
Min. 2: 10 Medball Cleans, 10 Hand-Release Pushups (8 Medball Cleans + 8 HR Push-ups)

 

Midline Cashout
80 Flutter Kicks
60 Toes to Bar (Knees to Elbows)
40 Supermans
20 V-Ups

 
Mobility
Upwrd-Facing Dog
Banded Hamstring
Super Front Rack
Lateral Opener

 
Endurance Metcon
“Andinos” (Time)
2 Mile Run
50 Push-ups
50 Sit-ups
50 Kettlebell Swings (24/16) (16/12)
1 Mile Row (1600m)
25 Push-ups
25 Sit-ups
25 KBS
*Cashout: 100 Push Press (95/55) (75/55)

Workout of the Day 24 Feb 2016

Weightlifting Wednesday
3-Position Snatch – Build to a Heavy
Position 1 – Pockets
Position 2 – Knees
Position 3 – Floor

 
Cashout
On the Minute x 12:
Minute 1 – :20s Overhead Squat Hold (45/35)
Minute 2 – 15 Abmat Sit-Ups
Minute 3 – 7 Strict Pull-Ups

 

Workout of the Day 23 Feb 2016

Metcon (time)
“The Good Life”
3 Rounds:
Row 500 Meters
12 Burpees
21 Box Jumps (24/20) (20/16)
Strength
Front Squat 70-80% of 1RM: if you did these last week, shoot for a 5-20# increase)
30 second Handstand Hold following each working set

 
Mobility
Couch
Lateral Opener
Banded Hamstring

Workout of the Day 22 Feb 2016

Metcon
“Paloma”
AMRAP 4:
30 Lateral Barbell Burpees, Max Snatches (75/55) in Remaining Time
Rest 4:00
AMRAP 4:
20 Lateral Barbell Burpees, Max Snatches (135/95) in Remaining Time
Rest 4:00
AMRAP 4:
10 Lateral Barbell Burpees, Max Snatches (165/115) in Remaining Time
Mobility
Couch
Pigeon
Foam roll lats

Workout of the Day 20 Feb 2016

Metcon
“Open House 2016”
21-15-9
Clean and Jerk (115/80) (95/65) (75/55)
Overhead Squats* (115/80) (95/65) (75/55)
Chest to Bar Pull-ups (Pull-ups) (Jumping Pull-ups)
*Scaling standard – Front Squats
There will be two heats per class. If you’re planning to register in the Scaled category for the Open, go with Front Squats.

Mobility
Barbell Shoulder Smash
Foam Roll Legs / Lats
Accumulate 2 min. Hang on Rig
OH Banded Distraction for Shoulders / Lats

Workout of the Day 19 Feb 2016

Metcon
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups

Mobility
Super Front Rack
Couch
Banded Hamstring
Foam Roll Legs / Lats
Accumulate 2 min. Hang on rig

Workout of the Day 18 Feb 2016

 

Metcon
“Move It Or Lose It” (AMRAP – Rounds and Reps)
Teams of 2:
AMRAP 25
7 Box Jumps (24/20) (20/16)
10 Kettlebell Swings (24/16) (16/12)
60′ Sprint**
5 Burpees to a 25# Plate*
60′ Sprint
Relay style: Partner 1 will complete full round before tagging partner 2. Go fast, but with smooth form.
*Must stand tall on the plate
**Sprint = 1 Rep

Mobility
Lateral Opener
OH Banded Distraction
Couch
Banded Hip Extension
Endurance Metcon
“Bee’s Knees” (Time)
10 Rounds:
20/15 Calorie Row
4 Wall Climbs
2 Rope Climbs (4 Floor-Stands)
-40 minute cap-
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