Archives

Monthly Archive for: ‘November, 2017’

  • 11/06/2017

    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

    Weightlifting

    Tall clean (5 x 3 x Perfect technique weight)

    Metcon

    “Nick” (AMRAP – Rounds and Reps)

    AMRAP 20:

    10 Thrusters (95/65)

    30 Calorie Row

    16 Pull-Ups

  • 11/03/2017


    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 – 4 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

    2 Rounds, low intensity:

    3 Strict Pull-Ups

    6 Kip Swings

    9 Pushups

    12 Slow Air Squats

    15 AbMat Sit-Ups

    Weightlifting

    Clean (5 x 3 x Heavy as possible)

    Metcon

    “AIR BAGS” (Time)

    5 Rounds:

    10 Front Rack Reverse lunges, (5 each leg 115/85)

    10 Hang Power Cleans 115/85

    20 Lateral Hops over Bar (1 Jump = 1 Rep)

    200 Meter Row

  • 11/02/2017


    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

    500m Light Row

    5-4-3-2-1

    Spiderman and Reach, each leg

    Walkouts

    Air Squats

    30 Sec Samson Stretch

    Weightlifting

    Front Squat (5 x 3 x Heavy as possible)

    Metcon

    “Big Nasty” (Time)

    3 Rounds:

    7 Burpee Chest to Bar Pull-ups

    50 Air Squats

    10 Hang Power Snatches (115/80)

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CrossFit Everett - 1302 Hewitt Ave - Everett, WA 98201 - c:425.328.6941 o:425.212.9944 - info@crossfiteverett.com

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