Workout of the Day 21 August 2017

Workout of the Day 21 August 2017


CFP Washington – *CrossFit Main Class

What is a periodized training program?

Periodization is the systematic planning of athletic or physical training. The aim is to reach the best possible performance in the most important competition of the year. It involves progressive cycling of various aspects of a training program during a specific period.

We have done this with strength (Squat, DL, and Snatch), we have done this with metcon (Fran and Nancy), and will continue to train for our “important competition” which is the Crossfit Opens.

“Don’t be upset by the results you didn’t get from the work you didn’t do.”

Strength

Front Rack Lunge (4×5 ea. side)

*3010 Tempo

** 5 on one leg, then 5 on the other

***Step Back

Metcon

It’s Not All Good (Time)

3 Rounds:

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

15 Pull Ups (Banded/Ring Rows)

12 Burpees

Mobility

Couch

OH Banded Distraction

Pigeon

Workout of the Day 20 August 2017

CFP Washington – *CrossFit Main Class

8:00am Yoga and 3:00pm Crossfit class are back on today!

Strength

Bench Press (5×5 (across))

Metcon

Paddle Boat (Time)

3 Rounds:

*10 Hang KB Snatches (24/16) (16/12)

25 Abmat Sit-Ups

500m Row

*Each Arm

Mobility

Hang From Rig

Glassman Prayer

Pigeon

Workout of the Day 19 August 2017


CFP Washington – *CrossFit Main Class

Strength

DB Push Press (4×7 (across))

1 Sec Pause at Top

Metcon

Sweet 16 (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 16:

16 C2B Pull Ups (Pull Ups/Banded)

16 Hang Power Cleans (115/80) (95/65)

16 Push Ups (Off a Box)
1 Works, 1 Rests

Mobility

OH Banded Distraction

Standing Straddle

Lateral Opener

Workout of the Day 17 August 2017


CFP Washington – *CrossFit Main Class

Metcon

Double Goats (No Measure)

EMOMx10

Even: Goat 1

Odd: Goat 2

*Pick 2 Goats and Alternate

800m, 600m, 400m, 200m (Time)

For Time:

800m Run

600m Run

400m Run

200m Run

*Equal Work, Equal Rest

Mobility

BB Hamstring Smash

Calf Stretch

Hang From Rig

Endurance Metcon

Jordan (Time)

For Time:

100 KB Swings (24/16) (16/12)

100 Ab Mat Sit-Ups

100 Air Squats

100 Push-Ups

Workout of the Day 15 August 2017


CFP Washington – *CrossFit Main Class

Strength

Strict Pull Ups (5×3)

Strict Ring Dips (5×3)

Metcon

Burpee Double Dutch (AMRAP – Reps)

AMRAP 4:

20 Burpees

Max Double Unders (Singles)

Rest 3:00

AMRAP 3:

15 Burpees

Max Double Unders (Singles)

Rest 2:00

AMRAP 2:

10 Burpees

Max Double Unders (Singles)

Mobility

1 Min Chin Up Hang

Lateral Opener

Calf Stretch

Workout of the Day 14 August 2017


CFP Washington – *CrossFit Main Class

Mindset Towards a Weakness

We have all cherry picked a WOD before with one or more of our weaknesses in it. Those metcons can be frustrating and pride bruising. So we avoid them instead of embracing them.

When really we should be doing that WOD because it will make us better. When you have a weakness don’t think “ooo I suck at this”, think “this is an opportunity for me to grow”. This in turn will make you better in all parts of Crossfit.

My challenge to you this week is come to class on a day when the movements are some of your weaknesses and tackle them like your life depends on it.

P.S. This Friday we are doing “Nancy” and for following three weeks after that we will be doing benchmark WOD’s on Friday. Lets get it!

Strength

Bulgarian Split Squats (3×6 ea. side (across))

*3010 Tempo

** 6 on one leg, then six on other

***DB’s in each hand

Metcon

It’s All Good (Time)

3 Rounds:

9 DB Thrusters (35/20) (20/10)

12 T2B (Knee Tucks)

15/12 Calorie Row

Mobility

Couch

Super Front Rack

Pigeon

Workout of the Day 13 August 2017


CFP Washington – *CrossFit Main Class

Midline (Core) Builder

Turkish Get Up (4×3 (across))

*Each Arm

Metcon

Make it Pretty (Time)

4 Rounds:

12 Barbell Rows (115/80) (95/65)

12 Push Ups

12 (Ea. Arm) Single Arm Russian KB Swing (24/16) (16/12)

*1 min rest after each round

Mobility

Hang From Rig

Glassman Prayer

Pigeon

Workout of the Day 12 August 2017


CFP Washington – *CrossFit Main Class

Strength

DB Floor Press (3×10 (across))

Metcon

Relationship Roller Coaster (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 18:

20 Pull Ups (Banded/Ring Rows)

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

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

Mobility

OH Banded Distraction

Couch

Lateral Opener