Workout of the Day 14 Apr 2017

Workout of the Day 14 Apr 2017


CFP Kinection, CFP Washington – *CrossFit Main Class

“What do I mean by concentration? I mean focusing totally on the business at hand and commanding your body to do exactly what you want it to do.”
-Arnold Palmer

Metcon

“Frantic” (Time)

4 Rounds:

21/18 Calorie Row

18 Thrusters (75/55)(65/45)

15 Pull-ups (banded)(jumping)

Midline Cashout

2 Rounds:

30 V-ups

30 Sit-ups

30 Supermans

:30 Hollow Rock Hold

Mobility

Couch

Foam Roll Legs

Foam Roll Lats

Competitor Accessory Work

1. Snatch

60%/3

65%/3

70%/3

(75%/3)2

(80%/3)2

2. Clean & Jerk

60%/2+1

70%/2+1

(75%/2+1)2

(80%/3)2

3. Front Squat

60%/5

65%/5

70%/5

(75%/5)3

Workout of the Day 13 Apr 2017

CFP Kinection, CFP Washington – *CrossFit Main Class

“It’s only after you’ve stepped outside your comfort zone that you begin to change, grow, and transform.”
-Roy T. Bennett

Metcon

“Tricycle” (Calories)

Teams of 3:

(1 Athlete per station)

EMOM 18:

-20 Russian Kettlebell Swings (32/24) (24/16)

-30 Walking Lunges

-Max Calorie Row*

Scaling Recommendation:

15 Swings / 20 Lunges

*Score = Total calories as a team

Mobility

Pigeon

Seated Straddle

Triple Bully (banded)

Endurance Metcon

“Clean Plate” (Time)

1.5 Mile Run

40 Pull-ups (Ring Rows/JPU)

40 Kettlebell Swings (32/24) (24/16)

1 Mile Run

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

30 Burpees

800m Run

40 Sit-ups

40 Double Unders

-40 min. cap-

Workout of the Day 12 Apr 2017

CFP Kinection, CFP Washington – *CrossFit Main Class

“Anyone can be tough for a season. It takes a special kind of human to rise to life’s challenges for a lifetime.”
-Chris Matakas

Weightlifting Wednesday

Build to a heavy Single:

1. Snatch Balance

2. Hang Squat Snatch + 2 Overhead Squats

3. Front Squat

Snatch Balance

Snatch Complex

1 Hang Squat Snatch + 2 OHS

Front Squat

Mobility

T-spine Smash

OH Banded Distraction

Oly Wall Squat

Workout of the Day 11 Apr 2017


CFP Kinection, CFP Washington – *CrossFit Main Class

“That which does not kill us makes us stronger.”
-Friedrich Nietzsche

Metcon

Team Boat Race (Time)

Teams of 2

3 Rounds Each

500 Meter Row

400 Meter Run

Mobility

Pigeon

Calf Smash

Competitor Accessory Work

1. Stamina Conditioning

EMOMx10:

Odd: 7 TTB + 7 OHS (115/85)

Even: 7 Bar Facing Burpees + 7 TTB

3. Gymnastics Conditioning

3 Sets:

In a 2:30 minute window, complete:

1:45 of “paced” Row

Max handstand push ups in remaining 45 seconds

Workout of the Day 10 Apr 2017


CFP Kinection, CFP Washington – *CrossFit Main Class

“One important key to success is self-confidence. An important key to self-confidence is preparation.”
-Arthur Ashe

Metcon

“Powerball” (Time)

27-21-15-9:

Power Snatch (75/55)(65/45)

Wallball

Cal Row

Competitor Accessory Work

1. Power Snatch + OHS

60%/2+3

65%/2+3

70%/2+3

(75%/2+3)2

2. Snatch Pull

85%/5

(90%/5)3

3. Back Squat

60%/5

65%/5

70%/5; (75%/5)3

Workout of the Day 09 Apr 2017


CFP Kinection, CFP Washington – *CrossFit Main Class

“The sun shines not on us but in us.”
-John Muir

Metcon

“SPF 400” (Time)

10-8-6-4-2:

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

Strict Pull-ups (Banded)(Ring Rows)

400m Farmers Carry (24/16)(16/12)

10-8-6-4-2:

Bench Press

Strict Pull-ups

Mobility

Lateral Opener

Foam Roll Lats

Workout of the Day 08 Apr 2017

CFP Kinection, CFP Washington – *CrossFit Main Class

“Never confuse a single defeat with a final defeat.”
-F. Scott Fitzgerald

Metcon

“Sandbar” (Time)

Teams of 3:

400m Plate Run (45/25)(25/15)

125/90 Calorie Row

400m Plate Run

100 Deadlifts (155/105)(135/95)(115/80)

400m Plate Run

75 Front Squats (155/105)(135/95)(115/80)

400m Plate Run

Each team runs with two plates.

Mobility

Couch

Banded Hamstring

Downward-Facing Dog

Workout of the Day 07 Apr 2017


CFP Kinection, CFP Washington – *CrossFit Main Class

“It does not matter how slowly you go as long as you do not stop.”
-Confucius

Strength

EMOM x 8

2 Power Cleans (across: 75-80% of 1 RM)

Power Clean

Metcon

“Happy Hour” (Time)

3 Rounds:

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

12 Chest-to-Bar Pull-ups (Pull-ups)(Jumping PU)

12 Jerks (135/95)(115/80)(95/65)

12 Toes-to-Bar (Knee Tucks)

Mobility

Super Front Rack

Foam Roll Lats

Workout of the Day 06 Apr 2017


CFP Kinection, CFP Washington – *CrossFit Main Class

“Many of life’s failures are people who did not realize how close they were to success when they gave up.”
-Thomas A. Edison

Metcon

“Throwback Thursday” (AMRAP – Rounds and Reps)

AMRAP 20

Teams of 3:

7 Kettlebell Swings (32/24)(24/16)

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

20m Shuttle Sprint

7 Burpees

20m Shuttle Sprint*

*Sprint – 1 rep

Partners complete full rounds, then switch.

Mobility

OH Banded Distraction

Pigeon (box)

Shoulder Opener (box)

Endurance Metcon

“Durk’s” (AMRAP – Rounds and Reps)

AMRAP 35

50/40 Calorie Row

40 DB Snatches (50/35)(35/20)

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

20 Burpees to a 6″ Target

10 Sumo Deadlift High Pulls (95/65)(75/55)

5 Wall Climbs

Workout of the Day 05 Apr 2017

CFP Kinection, CFP Washington – *CrossFit Main Class

“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”
-Thomas Jefferson

Strength

The Other Total (Total Weight)

Clean
Bench Press
Overhead Squat

Clean

Bench Press

Overhead Squat

Mobility

T-spine Smash

Couch

Lateral Opener