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Monthly Archive for: ‘December, 2017’

  • 12/29/2017


    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

    4 Rounds of :

    Row 50s light, :10s “fast”

    3 Walkouts

    5 Empty Barbell Good Mornings

    7 Empty Barbell Deadlifts

    Weightlifting

    Deadlift (5 x 5 x Pick weight)

    Metcon

    “Smooth Criminal” (AMRAP – Rounds and Reps)

    AMRAP 15:

    60 Double Unders

    30 Wallballs (20/14)

    15 Deadlifts (225/175)

  • 12/28/2017


    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

    2 Rounds:

    200 Meter Light Row

    1 Min Wall Sit

    then

    5-4-3-2-1

    Russian baby makers

    Walkouts

    Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Weightlifting

    Thruster (5 x 5 x pick weight)

    Metcon

    “Freezer Burn” (Time)

    30-25-20-15-10

    Calorie Row

    Russian Kettlebell Swings (55/35)

    25′ Shuttle Sprints

  • 12/27/2017


    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

    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

    Weightlifting

    Front Squat (5 x 2 x 85%)

    Metcon

    “Clean Shave” (Time)

    3 Rounds:

    15 Pull-Ups

    12 Lateral Barbell Burpees

    9 Cleans (135/95)

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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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