Workout of the Day 30 June 2017

Workout of the Day 30 June 2017


CFP Washington – *CrossFit Main Class

Metcon

Atlas (Time)

EMOMx15

Min 1: 30 Double Unders (Singles)

Min 2: 5 Bench Press (135/95) (115/80)

Min 3: 30 Walking Lunges (20)

Bulletproof Cashout

3 Rounds for Quality:

30 Sec Pallof Press and Hold (ea. side)

5 Perfect Sit Ups (5 Sec Hold)

Mobility

Banded Pigeon

Banded Lateral Opener

Calf Smash

Workout of the Day 22 June 2017


CFP Washington – *CrossFit Main Class

Goat Work

EMOMx8

Even: Goat Work

Odd: HS Hold (Pike Hold on Box)

Metcon

Y2K (Time)

2 Rounds:

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

25 Burpees

5 Rope Climbs (Half Climbs) (20 Ring Rows +20 Knee Tucks)

*Sc Wall Balls to 35 and Burpees to 20

Mobility

Couch

Lateral Opener

Bottom Squat Hold

Endurance Metcon

Doubler Under Sandwich (Time)

For Time:

60 Double Unders (120 Singles)

800m Run

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

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

1000m Row

15 Kettlebell Swings

15 Burpee Box Jumps

800m Run

60 Double Unders

Workout of the Day 28 June 2017


CFP Washington – *CrossFit Main Class

Strength

Squat Snatch (2×1)

Squat Snatch @ 65% – 80% 1×2

Squat Snatch @ 85% 2 x 1

Squat Snatch @ 90% 2 x 1

*climb 5% after each set starting at 65%

Front Squat (3×2)

@70%

Core Cashout

Super Hollow Tabata (No Measure)

Superman Hold

Hollow Body Hold

*Alternating

Mobility

Seated Straddle

Pigeon

Super Front Rack

Workout of the Day 25 June 2017


CFP Washington – *CrossFit Main Class

Strength

Single Arm Dumbell Press (3×10 each side)

Bench Press

Metcon

Orders Up (Time)

3 Rounds:

100m Waiter Carry (24/16) (16/12)

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

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

Mobility

Lateral Opener

Couch

Spiderman Hold

Workout of the Day 24 June 2017


CFP Washington – *CrossFit Main Class

Metcon

Morning Coffee (Time)

Teams of 2

AMRAP 24:

5 Deadlifts (185/135) (155/105)

10 Pushups

20 Double Unders (Singles)

*1 partner completes whole round while the other rests

Mobility

Lateral Opener

Banded Hamstring

Calf Stretch Against Rig

Workout of the Day 23 June 2017


CFP Washington – *CrossFit Main Class

The bullet proof cash out is optional. If you aren’t up for the cash out spend that time stretching!

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Bulletproof Cashout

3 Rounds for Quality:

30 Sec Hollow Body Hold

10 Trap 3 Raises (ea. side)

Mobility

Banded Pigeon

Couch

Super Front Rack

Workout of the Day 22 June 2017


CFP Washington – *CrossFit Main Class

Goat Work

EMOMx8

Goat Work

Metcon

Monkeying Around (Time)

3 Rounds:

*40 Single Arm Russian KB Swing (24/16) (16/12)

4 Rope Climbs (Half Climbs) (16 Ring Row + 16 Knee Tuck)

200m Run

*20 each side

Mobility

Couch

Lateral Opener

Bottom Squat Hold

Endurance Metcon

Filthy 50 on Steroids (Time)

For Time:

500m Run

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

50 Jumping Pull ups

50 KBS (24/16) (16/12)

50 Walking Lunges

50 Knees to Elbow (Knee Tucks)

50 Push Press (45/35)

50 Supermans

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

50 Double Unders (Singles)

50 Burpees

500m Run

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