Workout of the Day 11 August 2017

Workout of the Day 10 August 2017


CFP Washington – *CrossFit Main Class

Metcon

Upside Down & Goats (No Measure)

EMOMx12

Even: Goat

Odd: 20-30 Sec. HS Hold

4x400m (Time)

4 Rounds:

400m Run

*1:1, Work:Rest

Mobility

BB Hamstring Smash

Calf Stretch

Hang From Rig

Endurance Metcon

Schmalls (Time)

800m Run

Then 2 Rounds Of:

50 Burpees

40 Pull-Ups (Banded Pull Ups/Ring Rows)

30 Pistols (Single Leg Box Squats)

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

10 Handstand Push-Ups (Pike Push Ups/Push Ups)

Then: 800m Run

Workout of the Day 08 August 2017


CFP Washington – *CrossFit Main Class

Strength

Strict C2B Pull Ups (3×5)

Strict Ring Dips (3×5)

Metcon

KB Gods (Time)

2 Rounds:

40 Goblet Squats (24/16) (16/12)

40 Russian KB Swings (24/16) (16/12)

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

Mobility

1 Min Chin Up Hang

Lateral Opener

Banded Hamstring

Workout of the Day 07 August 2017


CFP Washington – *CrossFit Main Class

Work Hard, Recover Harder

When it comes to being a better athlete we seem to always focus on training harder to become better. Maybe it’s another session a week we add to our training or we come to the gym early/stay late to put in some extra work.

The best way to actually become a better athlete is to recover more by eating healthy, sleeping well, mobilizing after workouts, taking epsom salt baths/ice baths, and even taking an extra rest day.

When we recover more it allows us to come into the gym fresh which means we put forth our best effort.

“Do you even recover bro!”

Strength

Front Rack Step Ups (3×6 ea. side (across))

*2 Second Negative

** 6 on one leg, then six on other

Metcon

Cleans & Burpees (Time)

5 Rounds:

6 Power Cleans (135/95) (115/80)

11 OTB Burpees

Mobility

Couch

Super Front Rack

Pigeon

Workout of the Day 04 August 2017


CFP Washington – *CrossFit Main Class

Metcon

The Grind (Time)

5 Rounds:

10 OH Squats (95/65) (75/55)

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

200m Run

Bulletproof Cashout

3 Rounds for Quality:

10 Barbell Roll Outs

10 Ext. Rotator Cuff Rotations

Mobility

Banded Frog

OH Banded Distraction

1 Min Hang From Rig

Workout of the Day 03 August 2017


CFP Washington – *CrossFit Main Class

Metcon

Metabolic Goat (No Measure)

EMOMx14:

Even: Goat Work

Odd: Row

*”Conversation” pace row

600, 400, 200 (Time)

2x600m Run

2x400m Run

2x200m Run

*1:1, Work:Rest

Mobility

BB Hamstring Smash

Calf Stretch

Lateral Opener

Endurance Metcon

Chantelle Heads to Hot ‘Lanta (Time)

For Time:

800m Row

80 Abmat Sit Ups

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

20 Squat Cleans (115/80) (95/65)

400m Row

40 Abmat Sit Ups

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

15 Squat Cleans (115/80) (95/65)

200m Row

20 Abmat Sit Ups

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

10 Squat Cleans (115/80) (95/65)

Workout of the Day 02 August 2017


CFP Washington – *CrossFit Main Class

Metcon

Jerk Work (Weight)

EMOMx14

Even: 1 Push Press+ Push Jerk+ Split Jerk @ 65%

Odd: 30 Sec Plank

Strength

Romanian Deadlifts (3×8 )

@ 60% of best deadlift w/ 3 second negative

Mobility

Posterior Chain Floss

Pigeon

T Spine Smash and Hold