Workout of the Day 31 Jan 2107

Workout of the Day 31 Jan 2107

CFP Washington, CFP Kinection – *CrossFit Main Class

“It does not do to dwell on dreams and forget to live.”
-J.K. Rowling

Metcon

“Dead End” (Calories)

AMRAP 3:


21 Deadlifts (155/105) (135/95) (115/80)


21 Over-the-Erg Burpees


Max Calorie Row in time

remaining

Rest 3:00

Scaling recommendation:

15 DL / 15 standard Burpees

AMRAP 3:


18 Deadlifts (185/135) (155/105) (135/95)


18 Over-the-Erg Burpees


Max Calorie Row in time remaining

Rest 3:00

Scaling Recommendation:

15 DL / 15 Burpees

AMRAP 3:


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


15 Over-the-Erg Burpees


Max Calorie Row in time remaining

Rest 3:00

Scaling Recommendation:

12 DL / 12 Burpees

AMRAP 3:


12 Deadlifts (275/185) (225/155)(185/135)


12 Over-the-Erg Burpees


Max Calorie Row in time remaining

Scaling Recommendation:

9 DL / 9 Burpees

Score – Total Calores across AMRAPS; note splits in comments.

Mobility

Lateral Opener

Pigeon

Samson

Competitor Accessory Work

EMOMx12:

Odd: 50 Double-unders

Even: 12 Kipping HSPU

Workout of the Day 30 Jan 2017


CFP Washington, CFP Kinection – *CrossFit Main Class

“The best way out is always through.”
-Robert Frost

Metcon

“For the Love of Fitness” (Time)

21-15-9:

Wallballs (20/14) (14/10)

C2B Pull-ups (Pull-ups) (JPU)

Thrusters (95/65) (75/55)(65/45)

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

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

-20 min. cap-

Scaling Recommendation:

1. 15-12-9 reps per movement

2. Russian Kettlebell Swings

Mobility

Couch

OH Banded Distraction

Foam Roll Legs / Lats

Competitor Accessory Work

1. Snatch

60%/1

70%/1

75%/1

80%/1

85%/1

90%/1

95%/1

80%/1

85%/1

95%/1

2. Snatch Pull

100%/3

(105%/2)3

3. Front Squat

60%/3

70%/3

75%/3

80%/3

85%/2

(90%/1)3

4. Gymnastics Conditioning

6×6 Muscle-ups

Rest 1:00 between sets

Workout of the Day 29 Jan 2017


CFP Washington, CFP Kinection – *CrossFit Main Class

“Be yourself; everyone else is already taken.”
-Oscar Wilde

Strength

1. Reverse Lunges (Back Rack)

3×8 (climbing: 4/leg, alternating – start light)

*compare to 12/04/16

2. Turkish Get-Ups

5×3 (3 per side, climbing – start light and focus on perfect teqnique. If your elbow bends at all, start over or grab a lower weight.)

Reverse Lunges (Back Rack)

Turkish Get Up

Cashout

800m Run or 1k Row

(NOT for time)

Mobility

Accumulate 2 min. Hang from the rig

Accumulate 2 min. in the Bottom of a Squat

Pigeon

Workout of the Day 28 Jan 2017

CFP Washington, CFP Kinection – *CrossFit Main Class

“Overcome the notion that you must be regular. It robs you of the chance to be extraordinary.”
-Uta Hagen

Metcon

“Third Wheel” (Time)

Teams of 3

For Time:

150 Calorie Row

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

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

75 Clean & Jerks (135/95) (115/80) (95/65)

15 Rope Climbs (half climbs) (5 Ring Rows + 5 Knee Tucks per Rope Climb)

One partner works at a time; split reps as needed.

Mobility

Standing Straddle

Lateral Opener

Calf Smash

Workout of the Day 27 Jan 2017

CFP Washington, CFP Kinection – *CrossFit Main Class

“Attitudes are contagious. Are yours worth catching?”

Metcon

“Icy Hot” (Time)

2 Rounds for Time:

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

21 C2B Pull-ups (Pull-ups) (Jumping PU)

21 Power Snatch (75/55) (55/35)

21 Burpees Over-the-Bar

*Front Squats

Scaling Recommendation:

1.Front Squat / Hang Power Snatch

2. 15 reps per movement

Mobility

Posterior Chain Floss

OH Banded Distraction

T-spine Smash

Couch

Competitor Accessory Work

1. Snatch

60%/2

70%/2

75%/2

80%/2

(85%/2)2

(90%/1)2

2. Clean & Jerk

60%/2+1

70%/2+1

75%/2+1

80%/2+1

(85%/2+1)2

(90%/1)2

3. Front Squat

60%/2

70%/2

75%/2

80%/2

(85%/2)2

Workout of the Day 26 Jan 2017

CFP Washington, CFP Kinection – *CrossFit Main Class

“It’s what you learn, after you know it all, that counts.”
-John Wooden

Metcon

“Beavis and Butt-head” (AMRAP – Rounds and Reps)

Teams of 2:

AMRAP 22

1k Row*

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

18 Push Jerks (115/80) (95/65) (75/55)

36 Russian Kettlebell Swings (32/24) (24/16) (16/12)

*100m – 1 rep

One partner works while the other rests. Split reps as needed.

Scaling Recommendation: Push Press in place of Push Jerk

Midline Cashout

Accumulate 3 minutes in various Plank holds

Mobility

Calf Smash

Pigeon (box)

Shoulder Opener (box)

Endurance Metcon

“Succotash” (Time)

3 Rounds:

800m Run

30 Russian Kettlebell Swings (32/24) (24/16)

15 Push-Jerks (95/65) (75/55)

10 Toes-to-Bar (Knee Tucks)

2 Rounds:

500m Row

50 Air Squats

25 Hand-Release Push-Ups

15 Abmat Sit-ups

-45 min. cap-

Workout of the Day 25 Jan 2017

Announcements

If you’re extremely sore from the past couple of days it would be good to take Thursday off. We’ve had a lot of volume this week – be sure to listen to your body. Rest is key 👍

CFP Washington, CFP Kinection – *CrossFit Main Class

“Life is 10% what happens to you and 90% how you react to it.”
-Charles Swindoll

Weightlifting Wednesday

3×5 Front Squat (across)

3×5 Bench Press (across)

3x Max Strict Pull-ups (banded Pull-ups)

Front Squat

Bench Press

Max strict Pull-ups

Mobility

Couch

Lateral Opener

Foam Roll Lats

Competitor Accessory Work

1. Clean & Jerk

60%/1

70%/1

75%/1

80%/1

85%/1

90%/1

(80%/1)2

2. Clean Pull

95%/3

(100%/3)4

3. Back Squat

60%/2

70%/2

75%/2

80%/2

85%/2

(90%/2)2

4. Stamina Conditioning

EMOMx12:

Odd: 6 TTB + 6 OHS (95/65)

Even: 6 TTB + 6 Thrusters (95/65)

Workout of the Day 24 Jan 2017

CFP Washington, CFP Kinection – *CrossFit Main Class

“There are two great days in a person’s life – the day we are born and the day we discover why.”
-William Barclay

Metcon

“Count von Count” (Time)

3 Rounds for Time:

30 Hang Power Cleans (135/95) (115/80) (95/65)

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

30/20 Calorie Row

Scaling Recommendation:

20 HPC / 20 WB / 20 Cal Row

Mobility

Super Front Rack

Couch

Banded Hamstring

Competitor Accessory Work

Conditioning

5RFT:

10 1-Arm DB Snatch (70/53)

10 Box Jump-overs (24/20)

Workout of the Day 23 Jan 2017

CFP Washington, CFP Kinection – *CrossFit Main Class

“Humility is the solid foundation of all virtues.”
-Confucius

Metcon

“The Seven” (Time)

7 Rounds of:

7 Handstand Push-ups (Pike/HR Push-Ups)

7 Thrusters (135/95) (95/65) (75/55)

7 Toes-to-Bar (Knee Tucks)

7 Deadlifts (245/165) (185/135) (135/95)

7 Burpees

7 Kettlebell Swings (32/24) (24/16)

7 Pull-ups (Jumping PU)

Share a barbell with a buddy. We will stagger as needed.

Mobility

Couch

Pigeon

Lateral Opener

Foam Roll Lats

Competitor Accessory Work

1. Snatch

60%/1

70%/1

75%/1

80%/1

85%/1

90%/1

(80%1)2

2. Snatch Pull

95%/3

(100%/3)4

3. Front Squat

60%/3

70%/3

75%/3

80%/3

(85%/3)4

Workout of the Day 22 Jan 2017


CFP Washington, CFP Kinection – *CrossFit Main Class

“You only live once, but if you do it right, once is enough.”
-Mae West

Strength

Bench Press

Build to a heavy set of 2 reps

Bench Press

Metcon

“Muscle Beach” (Time)

21-18-15-12-9-6

Strict Press (75/55) (55/35)

Calorie Row

Mobility

Lateral Opener

OH Banded Distraction

Pigeon

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