Workout of the Day 31 Mar 2017

Workout of the Day 31 Mar 2017

Announcements

Reminder! Dr. Jarred Smith will be leading a seminar tomorrow (Saturday) at 12:00 on Lower Back issues – injury prevention and rehab. The cost is only $5! You will not want to miss the knowledge💣💣💣

CFP Kinection, CFP Washington – *CrossFit Main Class

“To make our way, we must have firm resolve, persistence, tenacity. We must gear ourselves to work hard all the way. We can never let up.”
-Ralph Bunche

Strength

EMOM 6

2 Power Snatch (climbing each minute: start at 65% of 1RM)

Power Snatch

Metcon

“Up and Over” (Time)

3 Rounds:

5 Ring Muscle-Ups*

10 Power Snatches (115/80)(95/65)(75/55)

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

*RX – 5 Burpee C2B Pull-ups

SC – 5 Burpee Pull-ups

Box Step-Overs is an option

Mobility

Lateral Opener

Banded Hip Extension

Calf Smash

Competitor Accessory Work

1. Power Clean

(65%/2)3

2. Clean Pull

(75%/3)3

3. Back Squat

(65%/2)3

Workout of the Day 30 Mar 2017


CFP Kinection, CFP Washington – *CrossFit Main Class

“Courage doesn’t always roar. Sometimes courage is the little voice at the end of the day that says I’ll try again tomorrow.”
-Mary Anne Radmacher

Metcon

“Upper Hand” (Time)

4 Rounds:

400m Run

2 Rope Climbs (12 Ring Rows + 12 Knee Tucks)

8 Strict HSPU (16 Push-ups)

50′ Walking Lunge

Mobility

Banded Triple Bully

Foam Roll Lats

Pigeon

Endurance Metcon

“Oberlin” (Time)

3 Rounds:

800m Run

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

10 DB Thrusters (35/20)(20/10)

Rest 1 minute

1k Row, directly into…

3 Rounds:

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

30 Front Rack DB Lunges (35/20)(20/10)

400m Run

-45 min. cap-

Workout of the Day 29 Mar 2017


CFP Kinection, CFP Washington – *CrossFit Main Class

“Will is a skill.”
-Jillian Michaels

Weightlifting Wednesday

The CrossFit Total (Total Weight)

Note individual lifts in comments.

Mobility

Couch

Banded Hamstring

OH Banded Distraction

Competitor Accessory Work

1. Power Snatch

(65%/2)3

2. Snatch Pull

(75%/3)3

3. Overhead Squat

(65%/3)3

Workout of the Day 28 Mar 2017


CFP Kinection, CFP Washington – *CrossFit Main Class

“You owe it to yourself to be the best you can possibly be – in baseball and in life.”
-Pete Rose

“Middle Ground” (Time)

Buy-in: 50/35 Calorie Row

5 Rounds:

10 Burpees

10 Toes-to-Bar (Knee Tucks)

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

Mobility

Lateral Opener

Seated Straddle

Foam Roll Lats

Workout of the Day 27 Mar 2017

CFP Kinection, CFP Washington – *CrossFit Main Class

Metcon

Option 1: “Open 17.5”

Option 2: “Open Ended”

“Open Ended” (AMRAP – Rounds and Reps)

AMRAP 12:

40 Air Squats

25/18 Calorie Row

10 Push Press (135/95)(115/80)(95/65)

Mobility

Couch

Banded Hamstring

OH Banded Distraction

Workout of the Day 26 Mar 2017

CFP Kinection, CFP Washington – *CrossFit Main Class

“Having a positive mental attitude is asking ‘how’ something can be done rather than saying it can’t be done.”
-Bo Bennett

Metcon

“Primed and Pumped” (No Measure)

3 Rounds:

7 Close Grip Push-ups

7 Strict Pull-ups (Ring Rows)

7 Bench Press (135/95(115/80)(95/65)

7 DB Bent Over Rows (50/35)(35/20) – 7/arm

75/50 Calorie Row

3 Rounds:

7 Close Grip Push-ups

7 Strict Pull-ups

7 Bench Press

7 DB Bent Over Rows

Mobility

Lateral Opener

Foam Roll Legs/Lats

Workout of the Day 25 Mar 2017

CFP Kinection, CFP Washington – *CrossFit Main Class

“The hard part isn’t getting your body in shape. The hard part is getting your mind in shape.”
-Amby Burfoot

Metcon

“Avengers” (Time)

Teams of 3

For Time:

100/75 Calorie Row

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

50 Toes-to-Bar (Knee Tucks)

75/60 Calorie Row

50 Power Cleans

25 Toes-to-Bar

50/40 Calorie Row

25 Power Cleans

15 Toes-to-Bar

25/20 Calorie Row

15 Power Cleans

5 Toes-to-Bar

Mobility

Super Front Rack

Foam Roll T-spine

Foam Roll Legs

Workout of the Day 24 Mar 2017


CFP Kinection, CFP Washington – *CrossFit Main Class

“The future bears down upon each one of us with all the hazards of the unknown. The only way out is through.”
-Plutarch

Metcon

“Open 17.5” (Time)

10 Rounds for time:

9 Thrusters (95/65)(65/45)

35 Double Unders (Singles)

Mobility

Couch – 2 min/side

Foam Roll Legs / Calf muscles – 2 min/side

Accumulate 2 min. Hang on the rig

Workout of the Day 23 Mar 2017

CFP Kinection, CFP Washington – *CrossFit Main Class

“Practice is the hardest part of learning, and training is the essence of transformation.”
-Ann Voskamp

Metcon

“Magic and Kareem” (Time)

Teams of 2

10 Rounds for Time:

4 Wall Climbs

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

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

Mobility

OH Banded Distraction

Accumulate 2 min. Hang on the rig

Accumulate 3 min. in the Bottom of a squat

Endurance Metcon

“Bertucci’s” (Time)

5 Rounds for Time:

3 Wall Climbs

3 Rope Climbs (6 Floor-Stands)

750m Row

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

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

-40 min. cap-

Workout of the Day 22 Mar 2017


CFP Kinection, CFP Washington – *CrossFit Main Class

“True freedom is impossible without a mind made free by discipline.”
-Mortimer J. Adler

Weightlifting Wednesday

3×3 Power Clean

3×3 Front Squat

-climbing: work up to 70% of 1RM

Power Clean

Front Squat

Metcon

“Trippin'” (Time)

3 RFT:

15/10 Calorie Row

12 Pull-ups (Ring Rows/JPU)

9 Burpees

Mobility

Couch

Oly Wall Squat

Lateral Opener

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