Workout of the Day 31 July 2017

Workout of the Day 31 July 2017


CFP Washington – *CrossFit Main Class

The Evil Ego

It is so easy to let ego get in the way at the gym. It can stop us from being coachable, doing movements correctly, or using the weight we should be using instead of what we want to use.

My challenge to you this week is to come in each day and completely check your ego at the door. This could involve taking steps back in movements or weight. Then at the end of this week reflect back and think how do I feel physically and emotionally? Did I learn something new about myself?

“Most of the time it isn’t our physical capacity that gets in the way of growth but our mental capacity”

Strength

Front Rack Lunge (3×8 ea. side)

*3 Second Negative

*Step Back

Metcon

Fast Barbells (Time)

3 Rounds:

8 Hang Power Snatches (75/55) (55/35)

16 Front Squats (75/55) (55/35)

24 V-Ups (Abmat Sit Ups)

Mobility

Couch

Super Front Rack

Pigeon

Workout of the Day 30 July 2017


CFP Washington – *CrossFit Main Class

Midline (Core) Builder

Windmill (4×4 (across))

*Each Arm

Metcon

R.A.C. (Time)

4 Rounds:

10 Bent Over KB Rows (24/16) (16/12)

20 Abmat Sit Ups

100m Farmers Carry
*KB/DB in each hand, use same weight for Carry

Mobility

1 Min Hang

Down/Up Dog

Forearm Opener

Workout of the Day 28 July 2017

CFP Washington – *CrossFit Main Class

Metcon

Marisa, Aaron, Violet, & Rosalee (No Measure)

EMOMx12:

Min 1: 8 Power Cleans (115/105) (95/65)

Min 2: 10 Pull Ups (Banded/Ring Row)

Min 3: HS Walk (20 Wall Runs) (20 Sec HS Hold)

*For HS Walk take 2 attempts at max distance

Bulletproof Cashout

3 Rounds for Quality:

12 Banded Wood Chops (Ea. Side)

12 Rotator Cuff Rotations (Ea. Side)

Mobility

Banded Frog

OH Banded Distraction

Triple Bully

Workout of the Day 27 July 2017


CFP Washington – *CrossFit Main Class

Metcon

Starsky & Hutch (AMRAP – Reps)

Teams of 2

EMOMx15

Min 1: 15 Russian KB Swing (32/24) (24/20)

Min 2: 10 Push Ups

Min 3: Max Calore Row

*Partners start at different stations, score is total calories

Relay Run (Time)

Teams of 2

4 Rounds:

200m Run

*Partner 1 goes, then partner 2. 4 runs each

Mobility

Banded Hamstring

Calf Stretch

Lateral Opener

Endurance Metcon

Moose (Time)

“Moose”

Buy In: 1000m Row

10 Rounds:

7 Bar Facing Burpees

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

Cash Out: 1200m Run

Workout of the Day 26 July 2017


CFP Washington – *CrossFit Main Class

Metcon

Push and Split (Weight)

EMOMx16:

Even: 2 (Push Jerk + Split Jerk) @60% of best Jerk

Odd: 20 Sec. L or H Hang

Strength

Deadlift (3×3 @ 70%)

3 Second Negative

1 Second Pause on Floor

Mobility

Seated Straddle

Pigeon

T Spine Smash and Hold

Workout of the Day 24 July 2017


CFP Washington – *CrossFit Main Class

Why Strict Before Kipping?

I am a firm believer in learning to do movements strict before kipping. The reason is because when we do strict movements, it builds muscles, ligaments, tendons, and bone density. It also shows control and understanding of the movement.

We kip in Crossfit in order to go fast, but it can create a lot of wear and tear on the joints (shoulders) if the joint hasn’t been built up through strict movement. It’s also a more dynamic and explosive movement which can lead to less control throughout.

The problem with kipping isn’t when the movement goes right but when the movement goes wrong. Do you have the strength and joint structure to support that? If you can do the movement strict for reps, then yes you do. If you can’t then it can lead to injury.

Strength

Bulgarian Split Squats (3×8 ea. side)

*3 Second Negative

*Hold DB’s in Each Hand

Metcon

Fresh and So Clean (Time)

4 Rounds:

20 Double Unders (40 Singles)

10 OTB Burpees

5 Power Clean (135/95) (115/80)

Mobility

Couch

Lateral Opener

Pigeon

Workout of the Day 22 July 2017


CFP Washington – *CrossFit Main Class

Strength

Romanian Deadlifts (5×5 (climbing))

Metcon

Larry, Curly, and Moe (AMRAP – Rounds and Reps)

Teams of 3:

AMRAP 16

60 Rowing

45 T2B (knee tucks)

30 HSPU (pike push up/push up)

Mobility

Triple Bully

Up Dog

Post. Chain Floss

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