Workout of the Day 31 May 2017

Workout of the Day 31 May 2017


CFP Washington – *CrossFit Main Class

Metcon

Rockettes (Weight)

EMOM x 14

Even: 1 Snatch Pull + 1 Squat Snatch @ 70%

Odd: 5 Strict Leg Lift (Strict Knee Tuck)

Strength

Deadlift (3×3 (building))

This is not a heavy triple, it is a beautiful triple!!

Mobility

Seated Straddle

Pigeon

1 Min Hang

Workout of the Day 30 May 2017


CFP Washington – *CrossFit Main Class

If you did Murph yesterday, I would strongly advise not “metconing” today. I have written up an active recovery “metcon” for those that still want to come in and move (I highly advise).

Strength

Strict Chin-Ups (3×10)

Metcon

Thruster Sandwich (Time)

For Time:

800m Run

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

800m Run

Mobility

Pigeon

Couch

Super Front Rack

Active Recovery Metcon

Murph Recovery (No Measure)

3 Slow Rounds:

250m Row

1 Min. Squat Hold w/ KB

10 Scorpion Touches

30 Sec Hang from Rig

*When finished spend 10-15 minutes mobilizing w/ lateral opener, pigeon, couch, OH distraction, and calf stretch against rig.

Workout of the Day 29 May 2017


CFP Washington – *CrossFit Main Class

Today is a day we test, a day where we leave it all in the gym, a day where we dig deep and push past mental limitations we have put on ourselves, and last but not least a day where we do something for someone who gave their life for us. So in those moments of discomfort just remember that you are doing this for something that is bigger than you and I, and that the temporary discomfort you feel is minutiae compared to the grand scheme of pain.

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Mobility

Pigeon

Couch

Up Dog

Super Front Rack

Workout of the Day 28 May 2017


CFP Washington – *CrossFit Main Class

Strength

Floor Press (4×5 (across))

Metcon

Party Boat (Time)

4 Rounds:

*20 Single Arm KB Deadlifts (32/24) (24/16)

10 Strict Ring Rows

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

10 Calorie Row

*10 each side

Mobility

Pigeon

Couch

Triple Bully

Lateral Opener

Workout of the Day 26 May 2017


CFP Washington – *CrossFit Main Class

Metcon

Apple Bottom Jeans (Time)

21-15-9

*OH DB Lunge (50/35) (35/20)

Pull Ups

200m Run after each round

*Single arm, each side

Bulletproof Cashout

3 Rounds for Quality:

45 Sec Weighted Plank

8 Ext. Rotator Cuff Rotations (ea. side)

*Go up in weight from last week

Mobility

Pigeon

Seated Straddle

OH Banded Distraction

BB Bicep Smash

Workout of the Day 25 May 2017

CFP Washington – *CrossFit Main Class

HSPU Practice/Progression

EMOMx6

Even: HS Hold

Odd: HSPU, DB Press, Pike Push Up

Metcon

Business Casual (Time)

3 Rounds:

20 Hang Power Cleans (115/80) (95/65)

20 Push Ups

200m Suitcase Carry (24/16) (16/12)

Mobility

Super Front Rack

Lateral Opener

Triple Bully

Endurance Metcon

Persimmon

AMRAP 35:

3 Rope Climbs (Half Climbs) (12 Ring Rows+12 Knee Tucks)

50 Ft DB Walking Lunge (50/35) (35/20)

10 DB Snatches

10 Burpees

400m Run (500m Row)

Workout of the Day 23 May 2017


CFP Washington – *CrossFit Main Class

Strength

Strict C2B Pull Ups (5×3)

Metcon

AMNAP (AMRAP – Rounds and Reps)

AMRAP 15:

10 Push Press (95/65) (75/55)

20 Abmat Sit Ups (15 Reps)

30 Double Unders (60 Singles)

Mobility

Triple Bully

OH Banded Distraction

Calf Stretch Against Rig

Workout of the Day 22 May 2017


CFP Washington – *CrossFit Main Class

As a Crossfit Athlete there is a time for practice, training, and competition. 80% of your time should be spent practicing or training while the other 20% should be spent competing (with yourself or others). If we are always competing then we truly never have time to practice or learn. Ben Bergeron made Katrin Davidsdottir not do ring muscle ups in metcons for 6 months after last years Crossfit games. They were a weak point of hers and therefore she needed to practice them in order to get better. The best female Crossfit athlete in the world worked on her KIP SWING for 3 months before even doing a muscle up again. Then waited another 3 months before she did them in a metcon again.

“A tough athlete is tough enough to deload (practice and train) without bruising their ego” – ActiveLife Rx

Strength

Back Squat (3×5)

@75% with a 3 second negative

Metcon

Yuck (Time)

5 Rounds:

10 T2B (Knee Tucks)

10 Burpees (7 reps)

10 Calorie Row (7 Cals)

Mobility

Pigeon

Up Dog

Lateral Opener

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