Workout of the Day 31 Aug 2016

Workout of the Day 31 Aug 2016

CFP Washington, CFP Kinection – *CrossFit Main Class

“Fortitude is the guard and support of the other virtues.”
-John Locke

Metcon

Fortitude (AMRAP – Reps)

On the Minute x 30

Odd – 15/10 Calorie Row (12/8)

Even – 15 Burpees (12 Burpees) (10 Burpees)

Calorie numbers vary for men/women but Burpee number remains the same:

RX+ – 15

RX – 12

SC – 10

If you need to scale more, that is fine! Another scaling option is EMOM x 20

Mobility

Lateral Opener

Accumulate 2 min. Hang on rig or rings

Pigeon

Competitor Accessory Work

1. Snatch Complex

Work up to a heavy Complex of 1 Hang Snatch Pull + 1 Hang Squat Snatch

2. Gymnastics Conditioning

7 Rounds of:

1 Strict Muscle up + 1 Dip + 3 Kipping Muscle ups, rest as needed between sets

Workout of the Day 30 Aug 2016


CFP Washington, CFP Kinection – *CrossFit Main Class

Metcon

“Double Trouble” (AMRAP – Rounds and Reps)

AMRAP 5:

200m Run*

10 Toes to Bar (Knee Tucks)

Sc: 100m Run*

Run = 1 Rep

Rest 5:00

AMRAP 5:

15/10 Calorie Row (12/8)

15 Kettlebell Swings (32/24) (24/16) (16/12)

Wodify entry is based on weight of KB.

Score is Rounds + Reps across both AMRAPS; note splits in comments.

Gymnastic Cashout

Pick one and focus on QUALITY, not speed:

1. 5 Rope Climbs

2. 30 Handstand Push-Ups (Pike Push-Ups)

3. 30 Pull-Ups

4. 30 Push-Ups

5. 50 Sit-Ups + 50 Supermans

Mobility

Foam Roll Lats

OH Banded Distraction

Seated Straddle

Workout of the Day 29 Aug 2016

CFP Washington, CFP Kinection – *CrossFit Main Class

Strength

With a Running Clock…

Minutes 0-6 (6 Mins)

Build to a Heavy Hang Squat Clean

Minutes 6-13 (7 Mins) Build to a Heavy Double Front Squat

Minutes 13-21 (8 Mins) Build to a Heavy Triple Bench Press

Minutes 21-28

“Riding Around and Getting It”

AMRAP 7:

10 Strict Presses

10 Front Rack Reverse Lunges

10 Romanian Deadlifts

Rx – 95/65

Sc – 75/55

Post Scores to Comments.

Hang Clean

Front Squat

Bench Press

“Riding Around and Getting It” (AMRAP – Rounds and Reps)

AMRAP 7:

10 Strict Presses

10 Front Rack Reverse Lunges

10 Romanian Deadlifts

RX – 95/65

SC – 75/55

Mobility

Couch

Lateral Opener

Pigeon

Super Front Rack

Competitor Accessory Work

1. Clean

2 second pause 1″ off the floor

2. Back Squat

4×6 (across)

Pause Clean

2 second pause 1″ off the floor

Back Squat

Sunday August 28 2016

Announcements

Today is Coach Tanner’s birthday! Many of you don’t know but Tanner started off as an athlete with me when I was at Downcity CrossFit. Right when he walked through the door I knew that he’d be a great fit for our community (which he was, surprise surprise?!) Soon after that I knew he’d one day be a great coach due to his love for people, eagerness to learn, and attention to detail. Well, he has become a great coach for all of those very reasons and it’s been a joy to see his progress along the way! I love this dude a lot and it’s clear that all of you do as well. Here’s to Tanner, be sure to wish him a Happy Birthday. We appreciate you, Tan-Man (aka Ginga Ninja) thanks for all you do!
-Coach Cannon

CFP Washington – *CrossFit Main Class

Strength

3 Rounds, Not for Time:

10 Dumbbell Bent Over Row (per side)

10 Dumbbell Strict Press

10 Dumbbell Stiff Legged Deadlift

Rest 2:00 Between Rounds. Use different weights for each movement.

Dumbbell Bent Over Row

Dumbbell Strict Press

Dumbbell Stiff Legged Deadlift

Cashout

4 Sets of 25/18 Calorie Row

Rest 1:00 between sets.

Mobility

OH Banded Distraction

Foam Roll Lats

Accumulate 2 min. Hang on rig or rings

Banded Hamstring

Workout of the Day 26 Aug 2016

CFP Washington, CFP Kinection – *CrossFit Main Class

Metcon

“Diane” (Time)

21-15-9

Deadlifts (225/155) (185/135) (155/105)

Handstand Push-Ups (box-assisted) (Push-Ups)

Goat Work

EMOM x 8

Pick a weakness or two and work for 45 seconds each minute.

Mobility

OH Banded Distraction

Pigeon

Couch

Accumulate 2 minutes on the rig or rings

Competitor Accessory Work

1. Conditioning

21-15-9

TTB

Row For Calories

2. Skill Work

For time:

200 Double unders

Rest 1 minute

100 Double unders

Workout of the Day 25 Aug 2016


CFP Washington, CFP Kinection – *CrossFit Main Class

Metcon

“Abeja” (AMRAP – Reps)

In 3:00:

40/20 Calorie Row (30/15)

Time remaining: Max Toes to Bar (Knees to Chest)

Rest 3:00

In 3:00:

40/20 Calorie Row (30/15)

Time remaining: Max Double-Unders (singles)

Rest 3:00

In 3:00:

40/20 Calorie Row (30/15)

Time remaining: Max Burpees

Score is Total reps across rounds; note splits in comments.

Midline Cashout

Max Hollow Rock Hold

Rest 1:00

Max Plank Hold

Mobility

Upward-Facing Dog

Lateral Opener

Seated Straddle

Endurance Metcon

“Bucktown PVD” (Time)

For Time:

10 Burpees

10 Toes to Bar (Knee Tucks)

10 Kettlebell Swings (32/24) (24/16) (16/12)

400m Run

9 Burpees

9 T2B

9 KBS

400m Run

8 Burpees

8 T2B

8 KBS

400m Run

…and so on, until the last 400m Run is completed.

Wodify entry is based on weight of KB.

-45 min. cap-

Workout of the Day 24 Aug 2016

CFP Washington, CFP Kinection – *CrossFit Main Class

Weightlifting Wednesday

“Team Powah” (AMRAP – Reps)

AMRAP 7: Back Squat

50 Reps (135/95) (115/80) (95/65)

50 Reps (185/135) (155/105) (135/95)

Max Reps (225/155) (185/135) (155/105)

-3 Minute Rest-

AMRAP 7: Push Press

50 Reps (135/95) (95/65) (75/55)

50 Reps (155/105) (115/80) (95/65)

Max Reps (185/135) (135/95) (115/80)

-3 Minute Rest-

AMRAP 7: Hang Power Clean

50 Reps (135/95) (95/65) (75/55)

50 Reps (155/105) (115/80) (95/65)

Max Reps (185/135) (135/95) (115/80)

Please don’t worry if you are not yet able to lift these weights! We have plenty of scaling options available.

Score is total reps across AMRAPS; list teammates in comments.

Mobility

Foam Roll Legs

Couch

OH Banded Distraction

Lax Ball Shoulders/Chest

Competitor Accessory Work

For time*:

20 Strict C2B Pull ups

20 Strict Pull ups

20 Kipping C2B Pull ups

*Rest 1 minute after completing each set of 20.

Metcon (Time)

Pull-Ups

Workout of the Day 23

CFP Washington, CFP Kinection – *CrossFit Main Class

“Pressure is a privilege; it makes us stronger.”

Metcon

“On Fiyah” (AMRAP – Rounds and Reps)

AMRAP 20 of:

15/12 Cal Row (12/10)

15 Box Jump Overs (24/20) (20/16)

15 KB Goblet Squats (32/24) (24/16) (16/12)

Wodify entry is based on weight of KB.

Warm-up

Dynamic + Rowing instruction

Mobility

Couch

Banded Hamstring

Standing Straddle

Calf Smash – foam roller

Competitor Accessory Work

3 Giant sets of:

30 GHDSU

30 Hip Extensions

30 second Hollow Hold

*A giant set is not for time, but move with purpose from movement to movement. After completing the cycle rest 2-3 mins before starting the cycle again.

Workout of the Day 22 Aug 2016


CFP Washington, CFP Kinection – *CrossFit Main Class

Warm-up

Pose Running + Clean and Jerk review

Metcon

Tiger Blood (Time)

3 Rounds:

10 Clean and Jerks (135/95) (115/80) (95/65)

400 Meter Run

Midline Cashout

Accumulate 3 minutes in various core holds…mix it up!

Mobility

Seated Straddle

Pigeon

OH Banded Distraction

Lateral Opener

Competitor Accessory Work

1. Snatch

work up to a heavy single Halting Squat Snatch (Pause below knees for 2 seconds)

2. Back Squat

3×6 Across

Pause Snatch

Back Squat

Workout of the Day 21 Aug 2016


CFP Washington, CFP Kinection – *CrossFit Main Class

Metcon

“Smells Like Teen Spirit” (Time)

1,000 Meter Row

20 Strict Pull-Ups (Banded/Ring Rows)

200m OH Kettlebell Carry*(16/12) (12/8)

20 Strict Pull-Ups

1,000 Meter Row

*One KB in each hand

Mobility

OH Banded Distraction

Pigeon

Foam Rol Lats

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