Workout of the Day 30 Apr 2017

Workout of the Day 30 Apr 2017


CFP Washington – *CrossFit Main Class

Metcon

Pump it Up (Time)

EMOMx15

Min 1: 10 Bench Press (115/80) (95/65)

Min 2: 10 Bent Over Barbell Rows (115/80) (95/65)

Min 3: 40 Double Unders (60 Singles)

Cashout

5 Rounds for Quality:

30 Sec H-sit hang from rig (Hollow Rock)

15 Sec Handstand Hold (Pike Hold on Box)

Mobility

Lateral Opener

Couch

Seated Straddle

Workout of the Day 29 Apr 2017


CFP Washington – *CrossFit Main Class

Metcon

Chip & Rip (Time)

Teams of 2:

100 Calorie Row

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

100 Deadlifts (185/135) (135/95)

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

100 Burpees

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

100 Deadlifts (185/135) (135/95)

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

100 Calorie Row

Mobility

Lateral Opener

Couch

Seated Straddle

Workout of the Day 28 Apr 2017


CFP Washington – *CrossFit Main Class

Strength

Back Squat (3×3 @65%)

3 second negative and these should feel fairly light today. Don’t go above 65%!

Metcon

Picante (Time)

5 Rounds:

400m Run

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

Mobility

Samson Stretch

Pigeon

Couch

1 Min Hang from Rig

Workout of the Day 27 Apr 2017


CFP Washington – *CrossFit Main Class

Goat Work

EMOMx8

*Pick one goat to work on

Metcon

Bumpy Run (Time)

3 Rounds:

400m Run (500m Row if raining)

25 Abmat Situps

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

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

Mobility

Lateral Opener

Acc. 1 min in bottom of dip (rings or box)

Calf stretch against rig/wall

Spiderman on a box

Endurance Metcon

Small (Time)

3 Rounds for time of:

1000m Row

50 Burpees

50 Box Jumps, 24″

800m Run
In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009
To learn more about Small click here

Workout of the Day 26 Apr 2017

CFP Washington – *CrossFit Main Class

It’s not how much weight did I move. It’s how did I move the weight!

Strength

Overhead Pause Squats (5 Reps)

Build to Heavy set of 5 w/ 2 sec pause

Dumbbell Strict Press (3×8)

Seated dumbbell strict press, starting with neutral grip and transition into a pronated grip. Dumbbells must touch the shoulders for each rep.

Cashout

Grocery Boat (Distance)

3 Rounds:

1:00 of Farmers Carry Carry (32/24) (24/16)*

1:00 Row for Max Calories

**30 seconds of transition time between Carry and Row
Sprint that row!

Mobility

T Spine Smash

Banded Triple Bully

Posterior Chain Floss

Workout of the Day 25 Apr 2017

CFP Washington – *CrossFit Main Class

Metcon

Dip Stick (AMRAP – Rounds and Reps)

AMRAP 15:

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

12 Ring Dips (Banded Ring Dips) (Box Dips/Push ups)

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

Cashout

3 Rounds for Quality

8 Ext. Rotator Cuff Rotations (each side)

1 min Plank (50% of 1rm)

Mobility

Lateral Opener

Acc. 1 min in bottom of dip (rings or box)

Calf stretch against rig/wall

Spiderman on a box

Competitor Accessory Work

1. Row/Gymnastics

EMOMx20:

Odd: 15/12 cal row

Even: 10 Kipping HSPU

2. Midline Conditioning

3×10 Strict TTB

3×25 Hip Extensions

Workout of the Day 24 Apr 2017

CFP Washington – *CrossFit Main Class

Now that the Opens are over it is time to change the mindset from competition to practice and training. During the next few months we will be focusing on getting better/stronger at the basics and getting more smooth/comfortable with the technical movements. The goal is to challenge you not only physically but mentally as well. Lets remember that fitness is a journey and not just a quick vacation, so lets get 1% better every day!

Strength

Back Rack Lunge (3×8 each side)

Do one side and then the other. Keep the chest up, the knee inline with the toe, and the front heel down.

Metcon

Heartbreak Kid (Time)

3 Rounds for Time

10 Front Squats (135/95) (115/80) (95/65)

20 Chest to Bar Pull-Ups (Pull-ups) (Jumping Pull-ups/Ring Rows)

50 Double Unders (100 Singles)

Mobility

Pigeon

Couch

OH Banded Distraction

Barbell Calf Smash

Competitor Accessory Work

1. Power Snatch

(65%/3)3

2. Snatch Pull

(75%/3)3

3. Overhead Squat

(65%/3)3

4. Stamina Conditioning

EMOMx12:

Odd Min: 6 Power Snatch + 6 OHS (115/85)

Even Min: 6 C2B + 6 TTB

Workout of the Day 23 Apr 2017

CFP Washington – *CrossFit Main Class

Metcon

Dreamboat (Time)

21-18-15-12-9-6-3

Calorie Row

Strict Press (75/55) (65/45) (55/35)

Bulletproof Cashout

Trap 3 (3×8 each side)

Use no weight, pull shoulder down and back (retract scapula), and hold for 5 seconds at the top

Mobility

Spiderman Strech on Box/Bench

Super Front Rack

Banded Triple Bully (Pull head away from shoulder being stretched)

Workout of the Day 22 Apr 2017


CFP Washington – *CrossFit Main Class

Playground (Time)

For Time:

1 Mile Run

21 KB Swings (32/24) (24/16)

21 Goblet Squats (32/24) (24/16)

800m Run

15 KB Swings

15 Goblet Squats

400m Run

9 KB Swings

9 Goblet Squats

Mobility

Seated Straddle

Acc. 2 mins in Squat

Pigeon

Acc. 1 min of Down Dog

Workout of the Day 21 Apr 2017


CFP Washington – *CrossFit Main Class

Strength

Front Squat (3×5 @ 75%)

Metcon

Franchise (Time)

21-15-9:

Push Jerks (135/95) (95/65) (75/55)

C2B Pull Bar (Pull Up) (Jumping Pullup)

Mobility

Banded Overhead Distraction

Acc. 1 min. in T-spine Smash

Couch

Lateral Opener (Bicep)

Competitor Accessory Work

1. Snatch

60%/3

65%/3

70%/3

75%/3

80%/2

(85%/1)3

2. Clean & Jerk

60%/2+1

70%/2+1

75%/2+1

80%/2

(85%/1)3

3. Front Squats

(80%/5)5

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