Workout of the Day 30 Nov 2016

Workout of the Day 30 Nov 2016

CFP Washington, CFP Kinection – *CrossFit Main Class

“Nothing can dim the light which shines from within.”
-Maya Angelou

Strength

EMOM x 16

Min. 1: 8 Sumo Deadlifts*

Min. 2: 15 V-Ups (Sit-Ups)

Min. 3: 150′ Farmers Carry**

Min. 4: 8 Box Jumps (30/24) (24/20) (20/16)

*(205/145) (185/135) (155/105) – pick a weight that you can perform at least 5 Unbroken reps each set; no Singles.

**(32/24) (24/16)

Buddy-up to save space; stagger as necessary.

Cashout

Crossover Symmetry instruction – This is one of the best tools that we have for injury prevention / performance enhancement in the gym! This will help keep your shoulders strong 💪Coaches will instruct you on the ‘Activation’ protocol – each athlete should have time to get 5 reps at each movement.

Mobility

Calf Smash

Forearm Stretches

Seated Straddle

Competitor Accessory Work

1. Clean & Jerk

60%/3+1

65%/3+1

(70%/3+1)4

2. Clean Pulls

(85%/3)4

3. Front Squat

(65%/5)4

4. Stamina Conditioning

For time:

10-9-8-7-6-5-4-3-2-1:

Hang Power Cleans + Push Jerks* (135/95#)

*Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar – that is set one. Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar – that is set 2.

Workout of the Day 29 Nov 2016


CFP Washington, CFP Kinection – *CrossFit Main Class

“Character consists of what you do on the third and fourth tries.”
-James A. Michener

Metcon

“Freedom Sauce” (Calories)

AMRAP 3:

21 Overhead Squats (95/65) (75/55) (55/35)

21 Over-the-Erg Burpees

Max Calorie Row

Scale: 15 OHS / 15 Burpees

Rest 3:00

AMRAP 3:

18 Overhead Squats (115/80) (95/65) (75/55)

18 Over-the-Erg Burpees

Max Calorie Row

Scale: 12 / 12

Rest 3:00

AMRAP 3:

15 Overhead Squats (135/95) (115/80) (95/65)

15 Over-the-Erg Burpees

Max Calorie Row

Scale: 9 / 9

Rest 3:00

AMRAP 3:

12 Overhead Squats (155/105) (135/95) (115/80)

12 Over-the-Erg Burpees

Max Calorie Row

Scale: 6 / 6

Score = Total calories after all 4 rounds.

Mobility

T-spine Smash

Downward-Facing Dog

Lateral Opener

Competitor Accessory Work

Choose one of the following:

A. 3 sets of 18 unbroken kipping HSPU

B. 4 sets of 15 unbroken Kipping HSPU

C. 5 sets of 12 unbroken kipping HSPU

D. 6 sets of 9 unbroken kipping HSPU

-Rest 1 minute between sets; sub Pike Push-ups.

Workout of the Day 28 Nov 2016


CFP Washington, CFP Kinection – *CrossFit Main Class

“It is often the simple daily practices that influence our lives in dramatic ways.”
-Alaric Hutchinson

Metcon

“Cross Cross” (AMRAP – Rounds and Reps)

AMRAP 15:

30 DU (90 Singles)

15 Power Cleans (135/95) (115/80) (95/65)

30 DU

15 T2B (Knee Tucks)

Mobility

Super Front Rack

Foam Roll Lats

Calf Smash

Samson

Competitor Accessory Work

1. Snatch

60%/3

65%/3

(70%/3)3

2. Snatch Pull

(85%/3)4

3. Back Squat

(65%/8)3

4. Gymnastics Conditioning

Choose one of the following:

A. 3 sets of 9 unbroken muscle-ups

B. 4 sets of 7 unbroken muscle-ups

C. 5 sets of 5 unbroken muscle-ups

D. 6 sets of 4 unbroken muscle-ups

Rest 1 minute between sets

*Sub Bar MU or C2B PU

Workout of the Day 27 Nov 2016

CFP Washington, CFP Kinection – *CrossFit Main Class

“Self-discipline is self-caring.”
-M. Scott Peck

Strength

Bulgarian Split Squat

4×8 (each leg, across: last 4 reps should be tough)

1:00 Plank Hold after each set, mix it up.

Bulgarian Split Squats

Metcon (Time)

Teams of 2

Buy-in: 400m Run together

Then…

3 Rounds*:

40 Russian KBS (32/24) (24/16)

20 Burpees to 6″ Target

Cashout: 400m Run together

*One works while the other a) hangs on rig or b) holds plank

Mobility

Lateral Opener

Seated Straddle

Couch

Downward-Facing Dog

Workout of the Day 26 Nov 2016

CFP Washington, CFP Kinection – *CrossFit Main Class

“You have power over your mind – not outside events. Realize this, and you will find strength.”
-Marcus Aurelius

Metcon

“Fried Green Tomatoes” (Time)

For Time

3 Rounds:

8 Power Snatch (95/65) (75/55)

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

300m Row

1 Rope Climb (5 Strict Ring Rows)

Directly into…

2 Rounds:

10 Overhead Squats* (95/65) (75/55)

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

400m Row

1 Rope Climb

*Front Squats

Directly into…

1 Round:

12 Squat Snatch (95/65) (75/55)

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

500m Row

1 Rope Climb

Mobility

Model

Triple Bully

Banded Hamstring

Couch

Competitor Accessory Work

Gymnastics Conditioning

5×12 Handstand Push ups

-Rest as needed between sets.

Workout of the Day 25 Nov 2016

CFP Washington, CFP Kinection – *CrossFit Main Class

“The way to get started is to quit talking and begin doing.”

Metcon

“Outkasts” (AMRAP – Rounds and Reps)

Teams of 2:

AMRAP 24

10 Bar Muscle-Ups (Burpee + C2B Pull-Ups/PU or Burpees + Jumping Pull-Ups)

20 Push Press (115/80) (95/65) (75/55)

30 Calorie Row

40 Wall Balls (20/14) (14/10)

-Split reps as desired-
Scaling Recommendation: Perform half of the reps.

Mobility

OH Banded Distraction

Foam Roll Legs/Lats

Downward-Facing Dog

Competitor Accessory Work

1. Snatch

65%/2

70%/2

75%/2

80%/1

85%/1

90%/1

Heavy Single (limit to 3 attempts)

2. Clean & Jerk

65%/2

70%/2

75%/2

80%/1

90%/1

Heavy Single (limit to 3 attempts)

Workout of the Day 24 Nov 2016

CFP Washington, CFP Kinection – *CrossFit Main Class

“Some people grumble that roses have thorns; I am grateful that thorns have roses.”
-Alphonse Karr

Metcon

Filthy Fifty (Time)

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

50 Jumping Pull-Ups (Ring Rows)

50 Kettlebell Swings (16/12)

50 Walking Lunge steps

50 Toes to Bar (Knee Tucks)

50 Push Press (45/35)

50 Supermans

50 Wallballs (20/14) (14/10)

50 Burpees

50 Double Unders (100 Singles)

Mobility

Pigeon

Accumulate 2 min. Hang on rig

20 Scorpion Touches w/5 sec hold

Calf Smash

Workout of the Day 23 Nov 2016


CFP Washington, CFP Kinection – *CrossFit Main Class

“When things go wrong, don’t go with them.”
-Elvis Presley

Strength

“Rock, Paper, Scissors” (AMRAP – Reps)

Teams of 3:

AMRAP 7:

Back Squat:

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

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

AMRAP at (225/155) (185/135) (155/105)

Rest 3:00

AMRAP 7:

Push Press:

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

50 Reps at (155/105) (135/95) (115/80)

AMRAP at (185/135) (155/105) (135/95)

Rest 3:00

AMRAP 7:

Hang Power Clean:

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

50 Reps at (155/105) (135/95) (115/80)

AMRAP at (185/135) (155/105) (135/95)

Score – Total Reps at LAST weight across amraps; note splits in comments.

Mobility

Super Front Rack

Couch

Spiderman

Lateral Opener

Competitor Accessory Work

1. Clean & Jerk

60%/2

65%/2

(70%/2)3

2. Clean Pull

(80%/3)4

3. Front Squat

(70%/3)4

Workout of the Day 22 Nov 2016


CFP Washington, CFP Kinection – *CrossFit Main Class

“Don’t be afraid of your fears. They’re not there to scare you. They’re there to let you know that something is worth it.”

Metcon

2k Row (Time)

Max Effort 2k Row

Midline Cashout

3 Rounds NOT for time:

15 Strict Toes to Bar (Toes to Rig, from the floor)

15 Supermans w/3 second pause

1:00 Plank Hold (45/25) (25/15)

Alternate Plank Holds with a buddy – place plate on mid-back. If you are unable to hold a 2 minute Plank Hold, choose a lighter weight.

Mobility

Upward-Facing Dog

Banded Hamstring

Foam Roll Legs / Lats

Workout of the Day 21 Nov 2016


CFP Washington, CFP Kinection – *CrossFit Main Class

“Many of life’s failures are people who did not realize how close they were to success when they gave up.”
-Thomas Edison

Metcon

“Probatio” (5 Rounds for reps)

5:00 – Burpee Box Jump Overs (24/20) (20/16)

Rest 5:00

4:00 – 10 Meter Shuttle Runs

Rest 4:00

3:00 – Power Cleans (Choose one weight)

Guys: 75, 95, 135, 155 Girls: 55, 65, 95, 105

Rest 3:00

2:00 – Wallball Shots (20/14) (14/10)

Rest 2:00

1:00 – Max Unbroken Pull-Ups (Banded PU / Ring Rows)

Record each score separately, for a total of (5) scores.

Mobility

Accumulate 2 min. Hang on rig

Oly Wall Squat

Couch

OH Banded Distraction

Competitor Accessory Work

1. Snatch

60%/2, 65%/2; (70%/2)3

2. Snatch Pull

(80%/3)4

3. Back Squat

(70%/3)4

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