Workout of the Day 25 Apr 2017

Workout of the Day 25 Apr 2017

CFP Washington – *CrossFit Main Class

Metcon

Dip Stick (AMRAP – Rounds and Reps)

AMRAP 15:

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

12 Ring Dips (Banded Ring Dips) (Box Dips/Push ups)

9 Power Cleans (135/95) (115/80) (95/65)

Cashout

3 Rounds for Quality

8 Ext. Rotator Cuff Rotations (each side)

1 min Plank (50% of 1rm)

Mobility

Lateral Opener

Acc. 1 min in bottom of dip (rings or box)

Calf stretch against rig/wall

Spiderman on a box

Competitor Accessory Work

1. Row/Gymnastics

EMOMx20:

Odd: 15/12 cal row

Even: 10 Kipping HSPU

2. Midline Conditioning

3×10 Strict TTB

3×25 Hip Extensions

Workout of the Day 24 Apr 2017

CFP Washington – *CrossFit Main Class

Now that the Opens are over it is time to change the mindset from competition to practice and training. During the next few months we will be focusing on getting better/stronger at the basics and getting more smooth/comfortable with the technical movements. The goal is to challenge you not only physically but mentally as well. Lets remember that fitness is a journey and not just a quick vacation, so lets get 1% better every day!

Strength

Back Rack Lunge (3×8 each side)

Do one side and then the other. Keep the chest up, the knee inline with the toe, and the front heel down.

Metcon

Heartbreak Kid (Time)

3 Rounds for Time

10 Front Squats (135/95) (115/80) (95/65)

20 Chest to Bar Pull-Ups (Pull-ups) (Jumping Pull-ups/Ring Rows)

50 Double Unders (100 Singles)

Mobility

Pigeon

Couch

OH Banded Distraction

Barbell Calf Smash

Competitor Accessory Work

1. Power Snatch

(65%/3)3

2. Snatch Pull

(75%/3)3

3. Overhead Squat

(65%/3)3

4. Stamina Conditioning

EMOMx12:

Odd Min: 6 Power Snatch + 6 OHS (115/85)

Even Min: 6 C2B + 6 TTB

Workout of the Day 23 Apr 2017

CFP Washington – *CrossFit Main Class

Metcon

Dreamboat (Time)

21-18-15-12-9-6-3

Calorie Row

Strict Press (75/55) (65/45) (55/35)

Bulletproof Cashout

Trap 3 (3×8 each side)

Use no weight, pull shoulder down and back (retract scapula), and hold for 5 seconds at the top

Mobility

Spiderman Strech on Box/Bench

Super Front Rack

Banded Triple Bully (Pull head away from shoulder being stretched)

Workout of the Day 22 Apr 2017


CFP Washington – *CrossFit Main Class

Playground (Time)

For Time:

1 Mile Run

21 KB Swings (32/24) (24/16)

21 Goblet Squats (32/24) (24/16)

800m Run

15 KB Swings

15 Goblet Squats

400m Run

9 KB Swings

9 Goblet Squats

Mobility

Seated Straddle

Acc. 2 mins in Squat

Pigeon

Acc. 1 min of Down Dog

Workout of the Day 21 Apr 2017


CFP Washington – *CrossFit Main Class

Strength

Front Squat (3×5 @ 75%)

Metcon

Franchise (Time)

21-15-9:

Push Jerks (135/95) (95/65) (75/55)

C2B Pull Bar (Pull Up) (Jumping Pullup)

Mobility

Banded Overhead Distraction

Acc. 1 min. in T-spine Smash

Couch

Lateral Opener (Bicep)

Competitor Accessory Work

1. Snatch

60%/3

65%/3

70%/3

75%/3

80%/2

(85%/1)3

2. Clean & Jerk

60%/2+1

70%/2+1

75%/2+1

80%/2

(85%/1)3

3. Front Squats

(80%/5)5

Workout of the Day 20 Apr 2017

CFP Washington – *CrossFit Main Class

Metcon

Benchwarmer (Time)

Teams of 3:

3 Rounds:

100/75 Calorie Row

50 Bench Press (135/95) (115/80) (95/65)

400m Team Run

Mobility

Posterior Chain Floss

Banded Ankle Floss

Later Opener

Acc. 1 min. Hang from Rig

Endurance Metcon

Marathon Monday (Time)

2 Rounds:

400 Meter Run

26 Hand Release Push Ups

400 Meter Run

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

400 Meter Run

26 Sit Ups

400 Meter Run

26 Supermans

400 Meter Run

26 Double Unders (52 Singles)

400 Meter Run

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

Workout of the Day 19 Apr 2017


CFP Kinection, CFP Washington – *CrossFit Main Class

Weightlifting Wednesday

Build to heavy single:

2 back squats and 1 split jerk

scaling is push jerk

Build to max:

100m overhead carry

*kb or dbs in each hand

And

1:00 weighted plank

2 Back Squat + 1 Split Jerk

100m Overhead Carry

Mobility

T-spine Smash

OH Banded Distraction

Oly Wall Squat

Workout of the Day 18 Apr 2017

CFP Kinection, CFP Washington – *CrossFit Main Class

Complementing the longer workouts of both Saturday and Monday is today’s short and fast 4 minute AMRAPs. These short windows and built in rest let us get a lot of work done in a short amount of time. The harder we can push to get as much work as possible done in this time, the faster we will see results.

“Crowbar” (AMRAP – Rounds and Reps)

“Crowbar”

AMRAP 4:

18 Power Snatch (95/65)

18 Burpee Pull-ups

Max Calorie Row

Rest 4:00

AMRAP 4:

15 Power Snatch (115/80)

15 Burpee Pull-ups

Max Calorie Row

Rest 4:00

AMRAP 4:

12 Power Snatch (135/95)

12 Burpee Pull-ups

Max Calorie Row

Mobility

Banded Hamstring

Couch

Lateral Opener

Competitor Accessory Work

1. Snatch

5×3 (70% – singles)

2. Back Squat

5×3 (75% of 1RM)

3. Gymnastics Complex

4×4

Strict Pull-Ups

Kipping Pull-Ups

Bar MU

-rest 2:00 b/t sets

Workout of the Day 17 Apr 2017


CFP Kinection, CFP Washington – *CrossFit Main Class

Lack of direction, not lack of time, is the problem. We all have twenty-four hour days.”
-Zig Ziglar

Metcon

“Screwball” (Time)

For Time:

Buy-in: 800m Run

21-15-9

Deadlifts (225/155)(185/135)(155/105)

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

Barbell-Facing Burpees

Mobility

Banded Hamstring

Couch

Lateral Opener

Competitor Accessory Work

1. Snatch

5×3 (70% – singles)

2. Back Squat

5×3 (75% of 1RM)

3. Gymnastics Complex

4×4

Strict Pull-Ups

Kipping Pull-Ups

Bar MU

-rest 2:00 b/t sets

Workout of the Day 15 Apr 2017

CFP Kinection, CFP Washington – *CrossFit Main Class

“Focus on your goals, not your fear.
Focus like a laser beam on your goals.”
-Roy T. Bennett

Metcon

“Oyler” (Time)

4 Rounds:

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

20/15 Calorie Row

16 Hang Power Snatch (95/65)(75/55)

400m Run

Mobility

Lateral Opener

Calf Smash

OH Banded Distraction