Workout of the Day 15 June 2017

Workout of the Day 15 June 2017

CFP Washington – *CrossFit Main Class

Goat Work

EMOMx8

Even: Goat Work

Core: Core Hold

Metcon

Ape Hangers (Time)

3 Rounds:

20 Russian KB Swings (32/24) (24/16)

20 T2B (Knee Tucks)

200m Suitcase Carry

Mobility

Couch

Lateral Opener

Bottom Squat Hold

Endurance Metcon

Los Andes (Time)

400m Run

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

30 T2B (Knee Tucks)

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

800m Run

20 DB Snatches

20 T2B

20 Box Jumps

1600m Run

10 DB Snatches

10 T2B

10 Box Jumps

Workout of the Day 14 June 2017


CFP Washington – *CrossFit Main Class

Strength

Snatch Complex (3×1)

Snatch Lift Off, Deadlift, Squat Snatch
2 reps @65%

2 reps @70%

2 reps @75%

3×1 @80%

Front Rack Lunge (3×8 each side)

Across, do all reps on one leg then alternate

Mobility

Seated Straddle

Pigeon

Super Front Rack

Workout of the Day 13 June 2017


CFP Washington – *CrossFit Main Class

Strength

Strict Chin-Ups (4×6)

Metcon

Flick of the Wrist (AMRAP – Rounds and Reps)

AMRAP 11:

60 Double Unders (120 Singles)

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

Mobility

Super Front Rack

OH Banded Distraction

Posterior Chain Floss

Workout of the Day 12 June 2017

CFP Washington – *CrossFit Main Class

Why Full Range of Motion?

Humans were made to move their joints in a full range of motion. Think about a baby, they have the perfect squat. Their chest is perfectly upright, They can put their foot in their mouth, and they can hold positions for a long time. They do this because it’s a natural position (except maybe the foot in the mouth).

Here are some benefits from creating and utilizing full ROM:

-Decreased chance of injury

-Increases efficiency of your movement

-Increases performance and results

Strength

Back Squat (3×2 (Building))

80%, 85%, 90%

2 Second Negative

Metcon

Over the Fence (Time)

4 Rounds:

10 Burpee Box Jump Overs (24/20) (20/16)

200m Run

Mobility

Pigeon

Lateral Opener

Couch

Calf Stretch

Workout of the Day 10 June 2017


CFP Washington – *CrossFit Main Class

Strength

Power Clean (5×2 (building))

In 5 sets build to a heavy double

Metcon

Burpaaaays (Time)

For Time:

500m Row

35 Burpees

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

35 Burpees

500m Row

Mobility

Hang From Rig

Pigeon

Super Front Rack

Workout of the Day 09 June 2017


CFP Washington – *CrossFit Main Class

Metcon

Half of 17.5 (Time)

5 Rounds:

9 Thrusters (95/65) (75/55)

35 Double Unders (Singles)

Bulletproof Cashout

3 Rounds for Quality:

30 Sec Hollow Body Hold

30 Sec Superman Hold

12 Ext. Rotator Cuff Rotations (ea. side)

Mobility

Banded Pigeon

Couch

Super Front Rack

Workout of the Day 08 June 2017


CFP Washington – *CrossFit Main Class

Metcon

BFF’s (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 14:

20 Wall Ball Squat Passes (20/14) (14/10)

20 Wall Ball Sit Up Passes

200m Wall Ball Run

Goat Work

EMOMx8

20-30 Secs of Goat Work

Mobility

Couch

Lateral Opener

Bottom Squat Hold

Endurance Metcon

Nami (Time)

For Time:

1600m Run (800m)

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

25 Toes to Bar (Knee Tucks)

800m Run (400m)

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

25 Ring Dips (Banded/Box)

800m Run (400m)

50 Double Unders (50 Singles)

25 Burpees

1600m Run (800m)

Workout of the Day 07 June 2017


CFP Washington – *CrossFit Main Class

Metcon

Halting (Weight)

For 10 Min. every 2 Min.:

2 Halting Squat Snatch @65% x1

2 Halting Squat Snatch @70% x1

2 Halting Squat Snatch @75% x3

*1 second pause just below the knees
record final weight

Strength

Front Squat (3×3 (building))

*75%, 80%, 85%

** W/ 3 sec. negative

Mobility

Seated Straddle

Pigeon

Super Front Rack

Workout of the Day 05 June 2017


CFP Washington – *CrossFit Main Class

Read the email I sent you all this morning (6/5)!!! Insight to my programming.

Strength

Step Back Lunges (3×6)

Each side w/ DB in both hands

Metcon

Cossack Dance (Time)

3 Rounds:

15 Knee 2 Elbow (Knee Tucks)

30 Russian KB Swings (32/24) (24/16)

Mobility

Pigeon

Couch

OH Banded Distraction