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Monthly Archive for: ‘October, 2017’

  • 10/31/2017


    CFE – CrossFit

    Warm-up

    Warm-up (No Measure)

    Foam Rolling: Thoracic (Upper Back) – 2:00

    Pigeon Pose – 2:00 each side

    Couch Stretch – 2:00 Each Leg

    Banded Shoulder Distraction – 1:00 Each Side

    Foam Rolling – Quads and Adductors – 2:00

    2 Rounds:

    250m Light-Paced Row

    5 Spiderman and Reach, each leg

    10 Slow Scap Retractions

    15 AbMat Sit-Ups

    30 seconds Single Unders

    Barbell Warmup (empty barbell)

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Weightlifting

    Strict Press (5 x 3 x Heavy as possible)

    Metcon

    “Criss Cross” (AMRAP – Rounds and Reps)

    AMRAP 15:

    30 Double Unders

    15 Power Cleans (115/85)

    30 Double Unders

    15 Toes to Bar

  • 10/30/2017


    CFE – CrossFit

    Warm-up

    Warm-up (No Measure)

    Foam Rolling: Thoracic (Upper Back) – 2:00

    Pigeon Pose – 2:00 each side

    Couch Stretch – 2:00 Each Leg

    Banded Shoulder Distraction – 1:00 Each Side

    Foam Rolling – Quads and Adductors – 2:00

    1:30 Slow Bike or Row

    1 Round of Strict “Cindy”

    :30s second Samson Stretch each side

    Into…

    1:00 Moderate Bike or Row

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    Into…

    :30s Fast Bike or Row

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Front Squats

    All done with an empty barbell

    Weightlifting

    Thruster (5 x 3 x Heavy as possible)

    Done as “Clusters”. “Cluster” is short for – Squat Clean Thruster.

    On these repetitions, we are looking for a true “thruster” finish. Not a jerk.

    Metcon

    “Hopped Up” (AMRAP – Reps)

    AMRAP 10:

    3 Thrusters (95/65), 3 Lateral Burpees

    6 Thrusters (95/65), 6 Lateral Burpees

    9 Thrusters (95/65), 9 Lateral Burpees

    Add 3 Repetitions per round.

  • 10/27/2017

    CFE – CrossFit

    Warm-up

    Warm-up (No Measure)

    Foam Rolling: Thoracic (Upper Back) – 2:00

    Pigeon Pose – 2:00 each side

    Couch Stretch – 2:00 Each Leg

    Banded Shoulder Distraction – 1:00 Each Side

    Foam Rolling – Quads and Adductors – 2:00

    Tempo Row– 3 Rounds of :50s light, :10s “fast”

    Let our “fast” pace gradually build over the 3 rounds. After each set, come off the rower to complete:

    3 Walkouts

    5 Scap Retractions

    7 Kip Swings

    2-3 Kipping Pull-Ups

    Weightlifting

    Snatch (5 x 2 x 75%)

    Metcon

    “RING THE BELL” (Time)

    5 Rounds:

    21 Air Squats

    15 Thrusters 75/55

    9 Burpees

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