Workout of the Day 23 November 2017

Workout of the Day 21 November 2017


CFP Washington – *CrossFit Main Class

Skill

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon

Functional Pump (No Measure)

EMOMx15

1st: 15/12 Cal Assault Bike

2nd: 6 Strict Pull Ups (Banded/Ring Rows)

3rd: 5 Strict Ring Dips (Banded/Bar/Box Dips)

Mobility

Lateral Opener

OH Banded Distraction

Couch

Workout of the Day 20 November 2017


CFP Washington – *CrossFit Main Class

When we look at movement in Crossfit the goal is always to follow the pattern of Mechanics, Consistency, and then Intensity when trying to progress. Mechanics is the mastery of a movement and understanding the order in which the body is supposed to move through it. For example with a squat clean understanding that we press through the legs, sweep the bar, jump, pull, drop, throw the elbows forward, catch the barbell, and then stand up. Consistency is being able to do the movement the same every time. So the first squat clean looks the same as the hundredth squat clean. Intensity is how much weight you do in a movement or how quickly we do it. The only time we increase Intensity (go faster or add weight) is when the MECHANICS and the CONSISTENCY of those movements are met. When we follow this path for movement it allows us grow and progress while reducing the risk for injury.

Strength

Back Squat (3×3 @ 70%)

3110 Tempo

Metcon

Peanut Butter (Time)

4 Rounds:

250m Row

20 Thrusters (45/35)

15 T2B (Knee Tucks)

Mobility

Posterior Chain Floss

Super Front Rack

Seated Figure 4 Hold

Workout of the Day 18 November 2017


CFP Washington – *CrossFit Main Class

Metcon

Long Chip (Time)

10 Box Jumps (30/24) (24/20)

10 Ring Muscle Ups (Pull Up + Ring Dips) (x2 Ring Row +x2 Push Up)

20 Alt. DB Snatch (50/35) (35/20)

20 Pistol Squats (Off a Box/Lateral Step Up)

30 T2B (Knee Tucks)

30 SA DB Front Squat (15 Each Side)

40 Abmat Sit Ups

40 Med Ball Cleans (20/14) (14/10)

50 Burpees

50 Double Unders (100 Singles)

Mobility

Couch

Wall Ball Prayer

Lateral Opener

Workout of the Day 17 November 2017


CFP Washington – *CrossFit Main Class

Metcon

Can’t Think (Weight)

EMOMx12

Even: 4 Squat Snatch(95/65) (65/45)

Odd: 15/12 Cals Assault Bike

Bullet Proof Cashout

Elbows & Heels (No Measure)

3 Rounds:

30 Sec. KB Front Rack Carry

20 Crunch Heel Touches (10 Each Side)*

*Slow & Controlled

Mobility

Pigeon

1 Min Hang

Forward Half Split

Workout of the Day 16 November 2017


CFP Washington – *CrossFit Main Class

Goat Work

Goats (No Measure)

EMOMx8:

Goat Work

Metcon

Shuttle Bus (Time)

AMRAP 18:

50 Ft. Shuttle Runs

*Every 3 mins stop and do 10 Burpees

**Starts w/ running

Mobility

Lateral Opener

Couch

Down/Up Dog

Endurance Metcon

Cold as Ice (Time)

4 Rounds:

1000m Row

3 Rope Climbs (Half Climbs) (x2 Floor 2 Stands)

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

50 Double Unders (100 Sinlges)

Workout of the Day 15 November 2017


CFP Washington – *CrossFit Main Class

Strength

Clean Complex (3×1 @80%)

Clean Lift Off + Clean DL + Clean Pull + Squat Clean
2 @65%

2 @ 70%

2 @ 75%

Sled Push Relay (4x100ft.)

Teams of 4 to 5. Each person pushes the sled 100ft 4 times. Alternating throughout.

Mobility

Spiderman Hold

Super Front Rack

Couch

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