Workout of the Day 14 May 2017

Workout of the Day 14 May 2017


CFP Washington – *CrossFit Main Class

Metcon

Dumbbell March (Time)

4 Rounds:

10 DB Push Press

8 DB Rows (ea. side)

200m Farmers Carry w/ DB’s
*Pick a weight in which the last 2 DB Press and Rows are spicey

**Weight used on the DB Row is used on the carry

Core Cashout

Turkish Get Up (3×5 (Building))

5 on each side

Mobility

Banded OH Distraction

Triple Bully

Posterior Chain Floss

Workout of the Day 13 May 2017


CFP Washington – *CrossFit Main Class

Metcon

Cindy’s Partner (Time)

AMRAP 30

Teams of 2:

5 Pull Ups (Banded)

10 Push Ups (From Knee or on Box)

15 Air Squats
*Partner 1 completes whole round, then partner 2 goes

Mobility

Banded OH Distraction

Triple Bully

Posterior Chain Floss

Workout of the Day 12 May 2017


CFP Washington – *CrossFit Main Class

Metcon

Kettlebell Wings (Time)

3 Rounds:

16 Single Arm KB Clean & Jerk (24/16) (16/12)

16 Toes to Bar (Knee Tucks)

400m Run
*8 KB C&J per arm

Bullet Proof Cashout

3 Rounds for Quality:

30 Sec Weighted Plank

8 External Rotator Cuff Rotations

Mobility

Banded OH Distraction

Triple Bully

Posterior Chain Floss

Workout of the Day 11 May 2017


CFP Washington – *CrossFit Main Class

Goat Work

EMOMx6

Pick 1 Gymnastic Goat to work on

Metcon

Clusters? (Time)

4 Rounds:

10 Clusters (95/65) (75/55)

14 Box Jump Overs (24/20) (20/16)

2 Rope Climbs (Half Climbs) (8 Ring Rows+ 8 Knee Tucks)

Mobility

Super Front Rack

Pigeon

Barbell Bicep Smash

Lateral Opener (Bicep)

Endurance Metcon

Triple 3’s (Time)

For Time:

3K Row

300 Double Unders (600 Singles)

3 Mile Run

Workout of the Day 10 May 2017


CFP Washington – *CrossFit Main Class

Metcon

EMOM x 16 (Weight)

Even: 2 (1 Power Snatch + 1 Overhead Squat) (@ 65% of Squat Snatch)

Odd: 20 Sec L or H hold from Rig

Strength

Romanian Deadlifts (3×8)

Mobility

1 min Hang from Rig

1 min bottom of squat (PVC Pipe Overhead)

Pigeon

Couch

Workout of the Day 9 May 2017


CFP Washington – *CrossFit Main Class

Strength

Strict C2B Pull Ups (4×5)

SC: Bands

Metcon

Burpee Boat (AMRAP – Reps)

AMRAP 5:

15 Calorie Row

15 Over the Rower Burpees

Rest 4:00

AMRAP 4:

12 Cal Row

12 OTR Burpees

Rest 3:00

AMRAP 3:

9 Cal Row

9 OTR Burpees

Mobility

Lateral Opener

Seated Straddle

Couch

1 min Hang

Workout of the Day 8 May 2017

CFP Washington – *CrossFit Main Class

Strength

Back Squat (3×3)

(@70% with a 1 second pause)

Metcon

Toes to Shoulders (Time)

30-20-10

Single Arm Front Rack KB Lunges (24/16) (16/12)

Abmat Sit Ups

x2 Double Unders (x3 Singles)

Mobility

Pigeon

Spiderman Hold

Super Front Rack

Workout of the Day 7 May 2017


CFP Washington – *CrossFit Main Class

Metcon

Perm Press (Time)

10-9-8-7-6-5-4-3-2-1

Strict Press (65/45) (55/35)

Front Squat

Get Up Sit up

Core Cashout

3 Rounds for Quality:

1:00 Suitcase Hold on Each Side (24/16) (16/12)

:20 Hand Stand Hold (Pike Hold on Box)

Mobility

Up Dog

Couch

Super Front Rack

Workout of the Day 6 May 2017


CFP Washington – *CrossFit Main Class

Metcon

Bill & Ted (Time)

Teams of 2

3 Rounds:

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

50 Toes to Bar (Knee Tucks)

70 Burpees

*Reps split between teammates, 1 person works and 1 rests

Mobility

Lateral Opener

Samson Stretch Hold

Super Front Rack

Workout of the Day 5 May 2017


CFP Washington – *CrossFit Main Class

Metcon

Christine (Time)

3 Rounds for Time:

500m Row

12 Deadlifts (bodyweight) (3/4 BW)

21 Box Jumps (20/16)

*The RX standard for men/women BW Deadlift and 20′ box

Bullet Proof Cashout

3 Rounds for Quality:

8 W’s (5 second pause)

AMRAP Single Leg Calf Raises (2 second pause)

45 Second Plank

Mobility

Down Dog

Up Dog

Barbell Bicep Smash

Lateral Opener (Bicep)