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Monthly Archive for: ‘November, 2017’

  • 11/30/2017


    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

    2 Rounds:

    1:00 Light Row

    5 Slow Pushups

    10 Slow Air Squats

    :30s Alternating Warrior Squats

    2 Rounds:

    1:00 Light Row

    :30s Plank Hold

    15 Banded Good Mornings

    20 Abmat Sit-Ups

    Modified Barbell Warmup (empty barbell)

    5 Good Mornings

    5 Back Squats

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Deadlifts

    Weightlifting

    Power Snatch (8 x 3 x Heavy as possible)

    Metcon

    “Hindsight” (AMRAP – Rounds and Reps)

    AMRAP 15:

    5 Pull-ups

    5 Push Press 95/65

    5 Hang Cleans 95/65

  • 11/29/2017


    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

    3 Rounds:

    10 Calorie Light Row

    3 Spiderman and Reach, each leg

    6 Slow Scap Retractions

    9 AbMat Sit-Ups

    12 Air Squats

    15 Double-Unders

    Barbell Warmup with an empty barbell

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Metcon

    STIFF LEGS (AMRAP – Reps)

    2 Rounds:

    Max Reps Back Squats in :15 seconds @ 185/135

    Rest :45s

    Max Reps Back Squats in :30 seconds @ 225/155

    Rest 1:30

    Max Reps Back Squats in :45 seconds @ 275/185

    Rest 3:00 between rounds.
    First weight starts on the 0:00. You have :15s to work.

    Second weight starts on the 1:00. You have :30s to work.

    Third weight starts on the 3:00. You have :45s to work.

    Rest 3:00 following, and complete once more for a total of 2 rounds.

    Next *round* starts on the 7:00, which would be…

    7:00 (15s)

    8:00 (30s)

    10:00 (45s)

    Metcon

    “BUST A MOVE” (Time)

    For Time:

    Buy-In: 600 Meter Run

    3 Rounds:

    25 Calorie Row

    20 Box Jump Overs

    15 Toes to Bar

    Cash-Out: 600 Meter Run

  • 11/28/2017


    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

    15-12-9:

    Empty Bar Good Mornings

    AbMat Sit-Ups

    12-9-6:

    Calorie Row

    Reverse Lunge and Reach (Samson Stretch) – 1s Pause

    9-6-3:

    Empty Barbell Deadlift

    Empty Barbell Hang Power Clean

    3 Rounds

    5 Barbell-Facing Burpees

    5 Power Cleans (Light)

    Weightlifting

    Power Clean (8 x 3 x Heavy as possible)

    Keep rest between sets to no more than 90 seconds.

    Metcon

    “BLUED UP” (Time)

    5 Rounds:

    10 Power Cleans (135/95)

    10 Bar-Facing Burpees

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