Workout of the Day 26 July 2016

Workout of the Day 26 July 2016


CFP Washington, CFP Kinection – *CrossFit Main Class

Strength

Sumo Deadlift

4×6 (climbing: record last set in Wodify)

Sumo Deadlift

Metcon

Christine (Time)

3 Rounds for Time

Row 500 Meters

12 Deadlifts (bodyweight) (3/4 BW)

21 Box Jumps (20/16)

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

Mobility

Oly Wall Squat

Calf Smash

Seated Straddle

Workout of the Day 25 July 2016


CFP Washington, CFP Kinection – *CrossFit Main Class

“Difficulties in life are intended to make us better, not bitter.”
-Dan Reeves

Metcon

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Scaling options: 3/4 Bodyweight, Banded PU / Jumping PU

-Running clock, stagger as necessary-

Strength

Back Squat

2×8 (across: 65-70%)

Back Squat

Mobility

Lateral Opener

Foam Roll Lats

Lax Ball shoulders / pecs

Workout of the Day 24 July 2016

CFP Washington, CFP Kinection – *CrossFit Main Class

Metcon

“Sunday Funday” (No Measure)

On the Minute x 8

15/12 Calorie Row (12/10)

Rest 2:00

On the Minute x 8

200m Run (100m Run)

Rest 2:00

On the Minute x 8

15/12 Calorie Row (12/10)

Mobility

Calf Smash

Banded Hamstring

Foam Roll Lats

Workout of the Day 23 July 2016


CFP Washington, CFP Kinection – *CrossFit Main Class

MetCon Sport

“Aqua Kelly” (Time)

5 Rounds:

30 Calorie Row

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

30 Wallballs (20/14) (14/10)

-35 min. cap-
Scaled: 4 rounds

Mobility

Calf Smash on Foam Roller

Foam Roll Lats

Banded Hamstring

Workout of the Day 22 July 2016


CFP Washington, CFP Kinection – *CrossFit Main Class

Metcon

“Blade Runner” (No Measure)

On the 2:00 x 10 Rounds:

3 Ring Muscle-Ups (6 Pull-Ups + 6 Ring Dips) (6 Banded PU / Ring Rows + 6 Box Dips)

5 Deadlifts (275/185) (225/155) (185/135)

7 Handstand Pushups (Box-Assisted) (Push-Ups)

Mobility

Lateral Opener

OH Banded Distraction

Seated Straddle

Competitor Accessory Work

3×8 Front Squat

3×8 Bench Press

Both (across)

Front Squat

Bench Press

Workout of the Day 21 July 2016


CFP Washington, CFP Kinection – *CrossFit Main Class

Metcon

Annie’s on the Run (Time)

50 – 40 – 30 – 20 – 10

Double-Unders (Single Unders x2 each round)

Abmat Sit-Ups

200 Meter Run after each round

Goat Work

EMOM x 8

Pick one weakness and work for 45 seconds each minute.

Friday’s workout will include MU, Deadlifts, and HSPU.

Mobility

Calf Smash on Foam Roller

Upward-Facing Dog

Lateral Opener

Endurance Metcon

This is a re-test from 4/7.

Faust (Time)

2 Rounds:

1k Row

40 Push-ups

750m Row

80 Abmat Sit-ups

500m Row

40 Sumo Deadlift HIgh Pulls (75/55)

-45 min. cap-

Workout of the Day 20 July 2016


CFP Washington, CFP Kinection – *CrossFit Main Class

Strength

Minutes 1-9:

On the 90 Second x 6 Rounds:

2 Squat Snatches (80%)

4:00 Rest

Minutes 13-22:

On the 90 Second x 6 Rounds:

2 Squat Clean and Jerks (80%)

4:00 Rest

100 Overhead Squats for Time (95/65) (75/55)

2 Scaling options:

1. 75 Reps

2. Front Squats

Squat Snatch

Squat Clean and Jerk

Metcon (Time)

Overhead Squats

Mobility

T-Spine Smash

OH Banded Distraction

Samson

Couch

Workout of the Day 19 July 2016

CFP Washington, CFP Kinection – *CrossFit Main Class

Strength

Sumo Deadlift

5×2 (across: go heavy)

Sumo Deadlift

Metcon

Surfer on Acid (Time)

3 Rds: 400m Run / 21 Burpees

Mobility

Banded Hamstring

Upward-Facing Dog

Lateral Opener

Competitor Accessory Work

A. 3×10 Romanian Dead Lift

B. 3×6 Bulgarian Split Squat

C. 3×20 Weighted Sit up – feet anchored with dumbbell across chest

Workout of the Day 18

CFP Washington, CFP Kinection – *CrossFit Main Class

Metcon

Jackie (Time)

Row 1,000 Meters

50 Thrusters (45)* (35)**

30 Pull-Ups (Banded PU / Ring Rows)
*RX weight is the same for guys/girls

**Scaled weight is the same for guys/girls

Strength

Back Squat

2×10 (across)

Back Squat

Mobility

Couch

Foam Roll Legs / Lats

Accumulate 2 min. Hang on rig

Competitor Accessory Work

EMOMx12: Snatch

First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance

Second 4 mins are Hang Squat Snatch

Final 4 mins are Squat Snatch

Workout of the Day 17 July 2016

CFP Washington, CFP Kinection – *CrossFit Main Class

“Procrastination is one of the most common and deadliest of diseases and its toll on success and happiness is heavy.”
-Wayne Gretzky

Warm-up

Sprint Warm-Up

Speed/Agility

5x100m Sprints

Rest for 90 seconds between sets.

-5x150m Row if it’s raining too hard

Metcon

“Romanian Sensation” (No Measure)

4 Rounds, Not For Time:

10 Romanian Deadlifts (185/135) (155/105) (135/95)

20 Abmat Sit-Ups

30 Banded Good Mornings

40 Second Bent Knee L-Sit Hold (accumulate)

Focus on quality instead of speed.

Mobility

Seated Straddle

Banded Hamstring

Upward-Facing Dog

Calf Smash