Workout of the Day 21 July 2017

Workout of the Day 21 July 2017


CFP Washington – *CrossFit Main Class

Metcon

Take Me Higher (Time)

5 Rounds:

*18 OH DB Lunges (50/35) (35/20)

12 C2B Pull Ups (Pull Ups) (Jumping C2B/Banded)

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

*9 Alternating Lunges in Each Arm

Bulletproof Cashout

3 Rounds for Quality:

8 Trap 3 Raises (Ea. Side)

30 Sec Pallof Press and Hold (Ea. Side)

Mobility

Banded Frog

OH Banded Distraction

Pigeon

Workout of the Day 20 July 2017


CFP Washington – *CrossFit Main Class

Goat Work

EMOMx18

Even: Goat Work

Odd: HS Hold

*For HS Hold think 15-20 seconds. It isn’t about the duration, it’s about the quality of the duration!

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Mobility

Banded Hamstring

Calf Stretch

Lateral Opener

Endurance Metcon

Pakarang (Time)

100 Double Unders (200 Singles)

90 Abmat Sit Ups

80 Walking Lunges

70 Burpees

60 Sec. Plank

50 Mountain Climbers

40 Calorie Row

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

20 Hand Release Push Ups

10 Jumping Squats

Workout of the Day 17 July 2017

CFP Washington – *CrossFit Main Class

What is Structural Balance?

Structural Balance is the balance between muscles front to back, side to side, and up and down. Over time this structural balance can lead to either good or bad ligament, tendon, and bone structure. For example, if there isn’t muscular structural balance of the pecs and back/small shoulder muscles, over time it internally rotates the shoulders. This causes stress to the ligaments and tendons in the shoulder. If it continues to worsen it can even start to pull the thoracic spine out of alignment causing kyphosis (“permanent” rounding of the upper back).

Strength

Ring Dips (4×8)

Can do dips on a box w/ dbs or “box dips” if can’t do with a band or off of the toes.

Metcon

Good Medicine (Time)

42-30-18

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

200m Run

Mobility

Couch

Lateral Opener

Super Front Rack

Workout of the Day 15 July 2017


CFP Washington – *CrossFit Main Class

Strength

DB Bench Press (3×10 (across))

Metcon

Dumb & Dumber 2 (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 18:

42 Calorie Row

36 Burpees

30 Pull Ups (banded/ring row)

Mobility

Spiderman Hold

Lateral Opener

1 min Chin Up Grip Hang

Workout of the Day 14 July 2017


CFP Washington – *CrossFit Main Class

Strength

Front Squat (5×2)

Take 5 sets to build to 80% for 2 reps.

Metcon

Turning & Burning (Time)

21-15-9

Thrusters (95/65) (75/55)

Toes 2 Bar (Knee Tucks)

*200m Run

*After Each Round

Mobility

Pigeon

Super Front Rack

Couch

Workout of the Day 13 July 2017


CFP Washington – *CrossFit Main Class

Skill

Handstand Holds (8 Minutes)

Take this time to work on Wall Climbs, HS Holds, or Handstand Walks.

Metcon

Got Wind? (No Measure)

EMOMx15

Min 1: 12 Sumo DL High Pulls (95/65) (75/55)

Min 2: 8 Burpee Box Jump Overs (6)

Min 3: 30 Double Unders (45 Singles)

Mobility

Triple Bully

Lateral Opener

Posterior Chain Floss

Endurance Metcon

Haruki (Time)

25 Rounds:

1 Deadlift (275/185) (225/135)

4 Pull Ups (Banded)

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