Workout of the Day 2 July 2016

Workout of the Day 2 July 2016


Announcements

4th of July Holiday Weekend Schedule Changes:

No 3:30pm class on Sunday
4th of July Open gym from 10-12 with Coach Tiff

CFP Washington, CFP Kinection – *CrossFit Main Class

Warm-up

Rope Climb instruction + practice

Metcon

“Gumby” (Time)

4 Rounds:

800 Meter Run*

4 Rope Climbs (half climbs) (20 ring rows or banded PU)

40′ Front Rack Walking Lunges (135/95) (115/80) (95/65)

*Scaling option: 500m Run

Mobility

Calf Smash on Roller

Glute Smash on Foam roller

Pigeon

OH Banded Distraction

Workout of the Day 1 July 2016

Announcements

4th of July Holiday Weekend Schedule Changes:

No 3:30pm class on Sunday
4th of July Open gym from 10-12 with Coach Tiff

CFP Washington, CFP Kinection – *CrossFit Main Class

“Hard work and togetherness. They go hand in hand. You need the hard work because it’s such a tough atmosphere….to win week in and week out. You need togetherness because you don’t always win, and you gotta hang tough together.”
-Tony Dungy

Metcon

“Melting Pot” (AMRAP – Rounds and Reps)

AMRAP 10:

10 Hang Power Snatches

10 Overhead Squats*

10 Power Cleans**

10 Thrusters

10 Sumo Deadlift High Pulls

RX – (95/65) SC – (75/55)

*OHS Mod: Front Squats

**Power Clean Mod: Hang Power Cleans

Goat Work

EMOM x 8

Min. 1: Goat 1

Min. 2: Goat 2

Pick one or two weaknesses and work for 30-45 seconds per minute.

Options: Double Unders, Pistols, Pull-Ups (Ring Rows, Banded Pull-Ups), Handstand Push-Ups, Push-Ups, Core Holds, etc.

Keep in mind that we have Lunges and Rope Climbs on tap for Saturday’s wod.

Mobility

Super Front Rack

Oly Wall Squat

Couch

Lateral Opener

Competitor Accessory Work

3 rounds of:

Every 2 minutes on the 2 minutes

Mins 1-2: 100 Double unders

Mins 3-4: 30 GHDSU

Mins 5-6: 30 Calorie Row

Workout of the Day 30 June 2016

CFP Washington, CFP Kinection – *CrossFit Main Class

Metcon

“Penn and Teller” (Time)

Teams of 2:

800m Run (together)

20 Burpee Box Jump Overs (24/20)

40 Weighted Box Step-Ups (45/25) (25/15)**

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

80 Lunges (24/16) (16/12)*

800m Run

*Scaling option: 400m Run

**1 Plate for Step-Ups, 1 KB for Lunges

Split reps as desired; one works while the other works.

Rowing Conditioning

4 x 250m

Buddy up and alternate intervals (8 rounds total).

Mobility

Couch

Pigeon

Banded Hamstring

Lateral Opener

Endurance Metcon

“Rosalina’s” (Time)

60 Walking Lunges (24/16) (16/12)*

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

2 Mile Run

30 Weighted Box Step-Ups (45/25) (25/15)*

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

400m Farmer’s Carry (24/16) (16/12)*

*1 KB for Lunges, 1 Plate for Step-Ups, 2 KBs for Farmers Carry.

-45 min. cap-

Workout of the Day 29 June 2016

CFP Washington, CFP Kinection – *CrossFit Main Class

Weightlifting Wednesday

Starting on the 0:00

EMOM x 6

3 Squat Snatches (65%)

-TnG only if you’re comfortable wirh Squat Snatches-

Rest 4:00

Starting on the 10:00…

EMOM x 6

3 Squat Clean and Jerks (65%)

-Touch and Go not required, focus on smooth reps-

Rest 4:00

Starting at the 20:00

“Death by Handstand Pushups”

Complete 1 Rep on the First Minute

Complete 2 Reps on the Second Minute

… And so on…

RX+ – Strict

RX – Kipping

SC – Push-ups

Scaled: Death by Push-ups (sets of 3) – Complete 3 on the First minute, 6 on the second Minute…and so on.

Squat Snatch

Squat Clean and Jerk

Death by Handstand Push-Up (AMRAP – Rounds)

Minute 1: 1 rep

Minute 2: 2 reps

Minute 3: 3 reps

…until you can do no more within the allotted minute.

RX+ – Strict

RX – Kipping

SC – Push-ups (start with 3 reps and add 3 each minute)

Mobility

Lateral Opener

Couch

T-Spine Smash

OH Banded Distraction

Competitor Accessory Work

Conditioning

10 RFT:

7 Hang Squat Cleans (135/95)

7 Bar Facing Burpees

7 C2B Pull ups

Metcon (Time)

Conditioning

Workout of the Day 28 June 2016


CFP Washington, CFP Kinection – *CrossFit Main Class

“With confidence, you have won even before you have started.”
-Marcus Garvey

Metcon

“Dopperganger” (Time)

5 Rounds:

21 Wallballs (20/14) (14/10

15/12 Calorie Row (12/10)

9 Toes to Bar (knee tucks)

-17 min. cap-

Midline Cashout

Not for time:

A. 2×20 weighted Abmat Sit ups – feet anchored with DBs, athlete chooses weight (KB or DB)

B. 2×30 Good Mornings (45/35)

Mobility

Upward-Facing Dog

Accumulate 2 min. Hang on rig or rings

Oly Wall Squat

Couch

Competitor Accessory Work

Conditioning

50-40-30-20-10 Calorie Row, 1 minute rest between sets

Metcon (Time)

Conditioning

Workout of the Day 27 June 2016


CFP Washington, CFP Kinection – *CrossFit Main Class

Metcon

Isabel (Time)

30 Snatches (135/95) (95/65) (75/55)*

*SC – Hang Power Snatch

Strength

Back Squat

3×2 (across)

20-40 second Handstand hold (box-assisted hold) after each set

Back Squat

Mobility

OH Banded Distraction

Lateral Opener

Accumulate 2 min. Hang on rig or rings

Couch

Competitor Accessory Work

1. Snatch Pulls

5×1 (climbing)

2. Gymnastics Conditioning

5 Legless Rope Climbs (or 7 regular climbs) for time

Perform 5 HSPU on the minute – start with HSPU.

Snatch Pull

Metcon (Time)

Rope Climbs

Workout of the Day 26 June 2016

CFP Washington, CFP Kinection – *CrossFit Main Class

Strength

Romanian Deadlifts

4×8 (across)

8 Turkish Get-Ups (4/side) + 30 second Hollow Rock / Plank Hold after each set after each set. Athlete chooses weight of KB or DB – focus on quality, not speed.

Romanian Deadlifts

Cool Down

800m Jog or slow 1k Row

Mobility

Seated Straddle

OH Banded Distraction

Lateral Opener

Workout of the Day 25 June 2016

CFP Washington, CFP Kinection – *CrossFit Main Class

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Scaling Recommendation: Ring Rows and only 5 Push-Ups per round

Midline Cashout

3 Rounds NOT for time:

10 Good Mornings (75/55) (55/35)

1:00 Superman Hold

30 Sit-Ups

Mobility

Couch

Lateral Opener

Foam Roll Lats

Competitor Accessory Work

1. Clean and Jerk

EMOMx5: 2 Power Cleans + 1 Split Jerk

2. Conditioning

6-5-4-3-2-1 reps for time of:

Muscle ups

Front Squats from the ground

Clean Complex

2 Power + 1 Split Jerk

Metcon (Time)

Conditioning

6-5-4-3-2-1

Workout of the Day 24 June 2016

CFP Washington, CFP Kinection – *CrossFit Main Class

“A champion’s relationship to failure is different than the rest. They see it as a necessary part of the process rather than a definition of who they are. If you are extending your self enough, and pushing your self to the limit day in and day out, you will fail. The faster you are at getting over it and learning from it, the faster you improve.”
-Michael Cazayoux

Metcon

“Lizzie’s on the Road” (Time)

21 Power Cleans, 21 Ring Dips, 400 Meter Run

15 Power Cleans, 15 Ring Dips, 400 Meter Run

9 Power Cleans, 9 Ring Dips, 400 Meter Run

RX+ (135/95)

RX (115/80)

SC (95/65) + Banded Ring Dips or Box Dips

Mobility

Super Front Rack

Pigeon

Couch

Competitor Accessory Work

1. Row Conditioning

50-40-30-20-10 Calorie Row

:20 rest between efforts

3. Midline

Accumulate 1 min in a L sit on parallettes

10 Pistols (5/leg) every time you break

Workout of the Day 23 June 2016


CFP Washington, CFP Kinection – *CrossFit Main Class

“You are not born with a fixed amount of resilience. It’s a muscle, you can build it up, and then draw on it when you need it.”
-Sheryl Sandberg

Metcon

“Wingman” (Time)

“Wingman”

Teams of 2, For Time:

100 Burpees

100 Toes to Bar (Knee Tucks)

100 Jumping Lunges

100 Kettlebell Swings (32/24) (24/16) (16/12)

100 Calorie Row

Mobility

Lateral Opener

Upward-Facing Dog

Banded Hamstring

Endurance Metcon

“Duck and Bunny” (Time)

2k Row

80 Toes to Bar (Knee Tucks/Anchored Toes to Rig)

60 Burpeees to a 6″ Target

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

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

1.5 Mile Run

-45 min. cap-