Workout of the Day 25 June 2017

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

Workout of the Day 19 June 2017


CFP Washington – *CrossFit Main Class

Why Core to Extremity?

Core to Extremity is a principle which focuses on utilizing a wave of contractions starting at the core (hips and torso) and moves out into the extremities of the body. Therefore it strengthens the foundation upon which your body can grow.

In order to live a long healthy life we need to have a strong core so that it can support our spine. By contracting the glutes, abdominal wall, and spinal erectors under different load and domains it strengthens those muscles.

“You are as old as your spine” – Ido Portal

Strength

Back Squat (3-2-1 )

85%, 90%, 95%

Do not go for a PR, we will be testing in 3 weeks!

Metcon

Chocolate Torte (Time)

3 Rounds:

40 Walking Lunges (30)

30 Abmat Situps (20)

400m Run (200m)

Mobility

Pigeon

Up Dog

Couch

Workout of the Day 18 June 2017


CFP Washington – *CrossFit Main Class

Metcon

The “V” (Time)

EMOMx15

1nd Min: 10 Bench Press (115/80) (95/65)

2nd Min: 10 V-Ups

3rd Min: 10/8 Calorie Row

Core Cashout

Get Up Sit Up (3×5 (Building))

Mobility

Lateral Opener

Warrior Pose Hold

Posterior Chain Floss