Workout of the Day 31 July 2016

Workout of the Day 31 July 2016

CFP Washington, CFP Kinection – *CrossFit Main Class

Metcon

“Sun Models” (No Measure)

On the Minute x 8

7 Burpee Box Jumps (24/20) (20/16)

Rest 2:00

On the Minute x 8:

30 Double-Unders (50 Singles)

Rest 2:00

On the Minute x 8:

7 Burpee Box Jumps (24/20)

Mobility

Lateral Opener

Calf Smash

Pigeon

Workout of the Day 30 July 2016

Announcements

The 3:30pm Sunday afternoon class will be on hiatus for the next 5 weeks, and will return Sunday Sept 5th.

CFP Washington, CFP Kinection – *CrossFit Main Class

“If it doesn’t challenge you, it won’t change you.”
-Fred Devito

Metcon

“The Slammer” (Time)

800 Meter Run, 30 Power Snatches* (95/65) (75/55)

800 Meter Run, 30 Overhead Squats* (95/65) (75/55)

800 Meter Run, 30 Thrusters (95/65) (75/55)

*SC: Hang Power Snatch and Front Squat + 400m Runs

Mobility

T-Spine Smash on Foam Roller

Couch

OH Banded Distraction

Competitor Accessory Work

1. Clean and Jerk

EMOMx10

1 Power Clean + 3 Front Squats + 1 Jerk

2. Gymnastics Conditioning

7 RFT: 5 unbroken Ring Muscle ups (rest as little as possible between sets)

1PC/3FS/1J

1 PC / 3 FS / 1 J

Metcon (Time)

Muscle-Ups

7×5 for time

Workout of the Day 29 July 2016


CFP Washington, CFP Kinection – *CrossFit Main Class

Metcon

“Dashed Tomatoes” (Time)

3 Rounds of “Cindy”, 1 Round of “DT”

2 Rounds of “Cindy”, 1 Round of “DT”

1 Rounds of “Cindy”, 1 Round of “DT”

1 “Cindy” Round – 5 Pull-Ups, 10 Pushups, 15 Air Squats

1 “DT” Round – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155/105) (135/95) (115/80)

Try not to rush DT, think “smooth” reps.

Mobility

Pigeon

Couch

OH Banded Distraction

Lateral Opener

Competitor Accessory Work

1. Squats

3×8 Front Squats (across)

2. Gymnastics Strength

5 Rounds NOT for time of:

5 Weighted Strict Ring Dip

5 Weighted Strict Pull-Up

Front Squat

Workout of the Day 28 July 2016


CFP Washington, CFP Kinection – *CrossFit Main Class

Metcon

“It’s Only” (AMRAP – Rounds and Reps)

AMRAP 25

Teams of 3

100 Burpees to a 6″ Target

100 Goblet Squats (32/24) (24/16) (16/12)

500m Run (together)

150 Sit-Ups

150 Box Jumps (24/20) (20/16)

Make it a goal to run all the way into the gym right to your Burpees!

Mobility

Lateral Opener

Couch

Pigeon

Downward-Facing Dog

Endurance Metcon

This is a re-test from 5/26, GET IT!

“Red Stripe” (Time)

100 Russian Swings (32/24) (24/16)

400m Run

200m Overhead KB carry (16/12) (12/8)

800m Run

100 Goblet Squats (24/16) (16/12)

400m Run

200 Double Unders (600 Singles)

800m Run

-40 min. cap-

Workout of the Day 27 July 2016

CFP Washington, CFP Kinection – *CrossFit Main Class

“Let your actions dictate your emotions.”

Weightlifting Wednesday

Mins 1-8:

EMOM x 8

1 Squat Snatch (85%)

*SC: Hang Power or Hang Squat

Rest 3:00

Mins 12-20:

EMOM x 8

1 Squat Clean and Jerk (85%)

*SC: Hang Power or Hang Squat

Rest 3:00

Max Calorie Row in 4 minutes

Squat Snatch

Squat Clean and Jerk

Metcon (Calories)

Max Calorie Row

Mobility

Foam Roll Lats

Lateral Opener

OH Banded Distraction

Couch

Competitor Accessory Work

For Time:

150 Double unders

50 Wall Balls

100 Double unders

35 Wall Balls

50 Double unders

20 Wall Balls

Metcon (Time)

DU / WB

Workout of the Day 26 July 2016


CFP Washington, CFP Kinection – *CrossFit Main Class

Strength

Sumo Deadlift

4×6 (climbing: record last set in Wodify)

Sumo Deadlift

Metcon

Christine (Time)

3 Rounds for Time

Row 500 Meters

12 Deadlifts (bodyweight) (3/4 BW)

21 Box Jumps (20/16)

*The RX standard for men/women BW Deadlift and 20′ box

Mobility

Oly Wall Squat

Calf Smash

Seated Straddle

Workout of the Day 25 July 2016


CFP Washington, CFP Kinection – *CrossFit Main Class

“Difficulties in life are intended to make us better, not bitter.”
-Dan Reeves

Metcon

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Scaling options: 3/4 Bodyweight, Banded PU / Jumping PU

-Running clock, stagger as necessary-

Strength

Back Squat

2×8 (across: 65-70%)

Back Squat

Mobility

Lateral Opener

Foam Roll Lats

Lax Ball shoulders / pecs

Workout of the Day 24 July 2016

CFP Washington, CFP Kinection – *CrossFit Main Class

Metcon

“Sunday Funday” (No Measure)

On the Minute x 8

15/12 Calorie Row (12/10)

Rest 2:00

On the Minute x 8

200m Run (100m Run)

Rest 2:00

On the Minute x 8

15/12 Calorie Row (12/10)

Mobility

Calf Smash

Banded Hamstring

Foam Roll Lats

Workout of the Day 23 July 2016


CFP Washington, CFP Kinection – *CrossFit Main Class

MetCon Sport

“Aqua Kelly” (Time)

5 Rounds:

30 Calorie Row

30 Box Jumps (24/20) (20/16)

30 Wallballs (20/14) (14/10)

-35 min. cap-
Scaled: 4 rounds

Mobility

Calf Smash on Foam Roller

Foam Roll Lats

Banded Hamstring

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