Workout of the Day 13 November 2017

Workout of the Day 13 November 2017

CFP Washington – *CrossFit Main Class

SMR is short for Self Myofascial Release. Think rolling out with a foam roller, a lacrosse ball, or a pvc pipe. SMR is a great pre and post workout tool to get the the muscles warmed up and also recovering correctly. Fascia is a layer of webbing between your muscles and skin. It is there on purpose so that it can protect us but because we live such sedentary lifestyles it becomes hard and restrictive. When this happens it limits range of motion and also restricts blood flow to those areas. Muscles need blood in order to fire correctly and therefore grow. SMR helps break that fascia apart so that the muscle can get the blood it needs to either fire or recover correctly. SMR can correct muscle imbalances, improve joint range of motion, reduce soreness, improve muscle recovery, and improve neuromuscular efficiency.


Back Squat (5-5-5-5-5)

W/ 3 Second Negative


Brokeback Monday (AMRAP – Reps)

4 Rounds:


6 Deadlifts (115/80) (75/55)

4 Hang Power Cleans (115/80) (75/55)

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

Rest 1:00


Posterior Chain Floss

Super Front Rack

Calf Stretch

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