25′ Double KB Front Rack Walking Lunge, 24/16
1 Legless Rope Climb (1 Rope Climb)
1 legless Rope Climb
CFP Washington – CrossFit Kids
1. We’ve switched from Fitness and Sport categories to RX+, RX, and Scaled. If you’re lifting the HEAVY weight for the day, then punch the RX+ button in Wodify; if the moderate weight, you’ll punch the RX button; if Scaled, you can enter the weight you used for the day. This will enable us all to see each other’s results and to comment on them (even though we’ll be lifting varying weights). So, we coaches strongly encourage you to like or comment on each other’s progress in Wodify!
2. The Competitor accessory work is open to all aspiring to the CrossFit as sport. To log accessory work, go under Crossfit Competitor settings. If you’ve been a CrossFitter for at least a year and serious about competing, this is for you. The key to this will be knowing yourself and your limits. Most of you starting this will need to scale the weights for a while, in order to maintain intensity (I STILL do at times!). Scaling options will be presented as well. If you do the extra work, try [first!] to do so in a room different from a main class; if you get to loud and a coach asks you to stop – please don’t argue, as classes are our top priority!
Warm-up 500m Run 20 Cossack Squats Spiderman Broad Jumps (2 lengths) 5 Wall Walks Mobility cash out: OLY Wall Squat (accumulate 2 min.) Strength/Skill Front Squats 5×5 (across: 75% of 1RM, or go up 5-10# from last time) Metcon AMRAP 10 50 Burpees over the bar 30 Power Snatches (135/95) (115/85) (95/65) 10 Muscle-Ups RX: 10 Pull-ups/10 Dips SC: Ring Rows Mobility Lax Ball Pecs/Traps OH Distraction (for Lats) Triple Bully (on rig) Competitor Accessory Work
2 max Deficit Strict HSPU (5 Strict HSPU)
Min 1: 7 unbroken Hang Squat Cleans + 1 Jerk 185/135 *155/105
Min 2: 6 unbroken Hang Squat Cleans + 2 unbroken Jerks, 185/135
Min 3: 5 unbroken Hang Squat Cleans + 3 unbroken Jerks, 185/135
Min 4: 4 unbroken Hang Squat Cleans + 4 unbroken Jerks, 185/135
Min 5: 3 unbroken Hang Squat Cleans + 5 unbroken Jerks, 185/135
Min 6: 2 unbroken Hang Squat Cleans + 6 unbroken Jerks, 185/135
Min 7: 1 Hang Squat Clean + 7 unbroken Jerks, 185/135
CFP Washington – CrossFit Kids
April getting her early morning foam roll in.Warm-up Coach’s Choice Strength/Skill Back Squats 5×2 (80% of 1RM)
Deena PR*ing her snatch!Warm-up 10 Partner Tire Flips 20 Partner Wall Balls 500m Run Strength/Skill OT2:00 x 6 1 Rope Climb (2 anchored back-to-stand) 16 Ft. Handstand Walk (12 Wall Runs) 20 Supermans (hold for 1 sec. at top) 12 Deficit Push-ups (24/16 KBs) Scaled: 6 Deficit Push-ups (45/25 plates) *HS Walkers, set up your Push-up station 16 ft. away (4 mat lengths wide) from the rope.
Banded OH Distraction
Stay tuned for the in class announcement of the October 30 day No Bread Challenge! This is going to be a box wide challenge staying away from any and all grains.Warm-up 500m Run 2 Rds: 5 Skin the Cats (10 Table Tops) 2 Rope Climbs (4 back-to-stand) 10 Pull-aparts (red/black band) 10 Barbell Good Mornings Straight Legged Bear Crawl Strength/Skill 3 Position Pause Snatch Pull EMOM x 9 Pause for 3 seconds at each position then jump and shrug Pos. 1 – just below knees, work for vertical shins and back in full extension Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs Pos. 3 – bar in hip crease (think “pockets”), work for vertical torso, knees forward and weight in mid-foot Metcon 7 x 2:00 Rounds 200m Run 7 Deadlifts (315/205) (225/135) (135/95) Max Double Unders *Rest 1:00 between rounds *If 315/205 = RX+ in Wodify If 225/135 = RX in Wodify Anything else = enter your scaled weight.