Workout of the Day 28 Feb 2017

Workout of the Day 28 Feb 2017

CFP Washington, CFP Kinection – *CrossFit Main Class

“May my hopes for the future be evident in my actions today.”
-Seth M. Quealy

Strength

“The Gator Special”

5 RM Strict Press

3 RM Push Press

1 RM Push Jerk

Strict Press

Barbell to overhead with no lower body movement

Push Press

Push Jerk

Metcon

“Zoom” (AMRAP – Rounds and Reps)

AMRAP 8

15/12 Calorie Row

30 Sit-ups

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

Workout of the Day 27 Feb 2017

CFP Washington, CFP Kinection – *CrossFit Main Class

“Adversity causes some men to break; others to break records.”
-William A. Ward

Metcon

OPTION 1

“Open 17.1”

Grab a fellow athlete to judge you if you haven’t yet done this one or if you want to re-test!

OPTION 2

“Cindy”

AMRAP 20:

5 Pull-ups (Ring Rows)

10 Push-ups

15 Squats

“Open 17.1” (Time)

For time:

10 Dumbbell Snatches (50/35)(35/20)

15 Burpee Box Jump-Overs (24/20)(20/20)

20 Dumbbell Snatches

15 Burpee Box Jump-Overs

30 Dumbbell Snatches

15 Burpee Box Jump-Overs

40 Dumbbell Snatches

15 Burpee Box Jump-Overs

50 Dumbbell Snatches

15 Burpee Box Jump-Overs

-20 Minute Cap-

Scaled: Step-Ups are OK

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Mobility

Couch

Foam Roll Legs

Foam Roll T-Spine and Lats

Workout of the Day 26 Feb 2017

CFP Washington, CFP Kinection – *CrossFit Main Class

Strength

Pause Front Squat*

Build to a heavy set of 3 reps

*Pause for 3 seconds in the bottom of the squat.

Paused Front Squat

Metcon

“Boat Ride” (Time)

125/85 Calorie Row

OT2:00: 15 Abmat Sit-up

Scaling Recommendation: 100/70 Calorie Row

Mobility

Banded Hamstring

Seated Straddle

Upward-Facing Dog

Workout of the Day 24 Feb 2017

CFP Washington, CFP Kinection – *CrossFit Main Class

“Concentration is a fine antidote to anxiety.”
-Jack Nicklaus

Metcon

“Open 17.1” (Time)

For time:

10 Dumbbell Snatches (50/35)(35/20)

15 Burpee Box Jump-Overs (24/20)(20/20)

20 Dumbbell Snatches

15 Burpee Box Jump-Overs

30 Dumbbell Snatches

15 Burpee Box Jump-Overs

40 Dumbbell Snatches

15 Burpee Box Jump-Overs

50 Dumbbell Snatches

15 Burpee Box Jump-Overs

-20 Minute Cap-

Scaled: Step-Ups are OK

Mobility

Shoulder Opener (Box)

Calf Smash (Box)

Pigeon (Box)

Workout of the Day 23 Feb 2017


Announcements

1. The 5:30 and 6:30pm classes on FRIDAYS will be canceled for the next 5 weeks due to Friday Night Lights. We will begin Heat 1 between 6-6:15pm. Athletes will sign up for heats as they show up. A general warm-up will be written on the whiteboard for you to get primed and ready to go. As always, we will discuss workout strategy as well👊

2. We will be eating ‘Potluck’ style each Friday night. Please check our Facebook page for directions re: what to bring. If you have ANY questions, email Ali Flowers: CFPOpen2017@gmail.com

CFP Washington, CFP Kinection – *CrossFit Main Class

“Effort only fully releases its reward after a person refuses to quit.”
-Napolean Hill

Goat Work

EMOM x 8

Pick a weakness and work for 30-45 seconds per minute.

Coaches will have great suggestions and cues!

Metcon

“Dumb and Dumber” (AMRAP – Rounds and Reps)

Teams of 2:

AMRAP 20

Buy-in: 800m Run (together)…directly into…

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

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

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

15 Burpees to a 6″ Target

One partner works at a time. Split reps as needed.

Mobility

Couch

Lateral Opener

Shoulder Opener (Box)

Calf Smash (Box)

Endurance Metcon

“Preppy Pig Runner” (AMRAP – Rounds and Reps)

AMRAP 35

Buy-in: 1.5 Mile Run…directly into…

75 Double Unders (150 Singles)

50 Abmat Sit-ups

25 Burpees to a 6″ Target

2 Rope Climbs (Half Climbs) (4 Floor-Stands)

Workout of the Day 22 Feb 2017

Announcements

1. The 5:30 and 6:30pm classes on FRIDAYS will be canceled for the next 5 weeks due to Friday Night Lights. We will begin Heat 1 between 6-6:15pm. Athletes will sign up for heats as they show up. A general warm-up will be written on the whiteboard for you to get primed and ready to go. As always, we will discuss workout strategy as well👊

2. We will be eating ‘Potluck’ style each Friday night. Please check our Facebook page for directions re: what to bring. If you have ANY questions, email Ali Flowers: CFPOpen2017@gmail.com

CFP Washington, CFP Kinection – *CrossFit Main Class

“Once your mindset changes, everything on the outside will change along with it.”
-Steve Maraboli

Weightlifting Wednesday

Floor Press

Build to a heavy Single

Sumo Deadlift

Build to a heavy Single

*Open Athletes: 3×5 (60-65% of 1RM)

Turkish Get-up

3×5 (5/side: climbing)

Accumulate 1:00 Hollow Rock Hold or Plank Hold between sets.

Floor Press

Sumo Deadlift

Turkish Get Up

Mobility

Banded Hamstring

Lateral Opener

Lacrosse Ball Pecs/Shoulders

Couch

Competitor Accessory Work

1. Power Clean & Power Jerk

60%/2

65%/2

70%/2

2. Clean Pull

(80%/3)3

3. Front Squat

(65%/3)3

4. Conditioning

EMOMx 16:

Minute 1: 7 Deadlifts (185/135) + 7 Box Jumps (24/20″)

Minute 2: 15/12 Calorie Bike

Minute 3: 7 Wallballs (20/14#) + 7 C2B Pull-ups

Minute 4: 15/12 Calorie Row

Workout of the Day 21 Feb 2017

Announcements

1. The 5:30 and 6:30pm classes on FRIDAYS will be canceled for the next 5 weeks due to Friday Night Lights. We will begin Heat 1 between 6-6:15pm. Athletes will sign up for heats as they show up. A general warm-up will be written on the whiteboard for you to get primed and ready to go. As always, we will discuss workout strategy as well👊

2. We will be eating ‘Potluck’ style each Friday night. Please check our Facebook page for directions re: what to bring. If you have ANY questions, email Ali Flowers: CFPOpen2017@gmail.com

CFP Washington, CFP Kinection – *CrossFit Main Class

“You are what you repeatedly do. Excellence, therefore, is not an act, but a habit.”
-Aristotle

Metcon

“Front Line” (Time)

3 Rounds:

400 Meter Row

21 Hang Power Cleans (115/80)(95/65)(75/55)

18 Front Rack Step-Back Lunges (115/80)(95/65)(75/55)

15 Over-the-Bar Burpees

Scaling Recommendation: 15-12-9 reps at each movement

Mobility

Lateral Opener

Pigeon

Couch

Competitor Accessory Work

1. Gymnastics Conditioning

6×12 Kipping HSPU

1:00 Easy Bike between sets

2. Rowing Conditioning

3 sets of: (4x300m, :20 rest)

Rest 1:00 between sets

Workout of the Day 20 Feb 2017

CFP Washington, CFP Kinection – *CrossFit Main Class

“There are no secrets to success. It is the result of preparation, hard work, and learning from failure.”
-Colin Powell

Metcon

“Stop & Go” (AMRAP – Reps)

AMRAP 4:

30 Double-unders (30 Singles)

15 Power Snatch (75/55) (65/45)

Rest 4:00

AMRAP 4:

30 Double-unders (30 Singles)

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

Rest 4:00

AMRAP 4:

30 Double-unders (30 Singles)

9 Power Snatch (115/80)(95/65)

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

Mobility

T-spine Smash

Calf Smash

OH Banded Distraction

Competitor Accessory Work

1. Power Snatch

60%/2

65%/2

70%/2

2. Snatch Pull

(80%/3)3

3. Back Squat

(65%/3)3

4. Gymnastics Conditioning

5 Rounds:

:45 easy Rowing

5 Ring Muscle-ups

Workout of the Day 19 Feb 2017


CFP Washington, CFP Kinection – *CrossFit Main Class

“Sometimes you have to do things you don’t want to do but you suck it up and do it anyway, and that’s what teaches you humility, work ethic, responsibility, and follow-through.”
-Julie Lythcott-Haims

Skill

1. DB Push Press

3×8

2. Snatch Balance

Take 10 min. to build to a heavy Single (from the rack)

Snatch Balance

Metcon

“Mad Max” (Time)

5 Rounds:

200m Run

15 Sit-ups

30 Double-unders (60 Singles)

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

Mobility

Calf Smash

Samson

Super Front Rack

Foam Roll Legs

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