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Monthly Archive for: ‘January, 2018’

  • 01/31/2018


    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 Min Light Row

    then

    3 sets of 10 for Quality

    Plate Squats

    Push Ups

    Pull ups

    Sit ups

    Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Weightlifting

    Hang Snatch (4 x 2 x Work to heavy)

    Meet or beat last weeks weight

    Snatch Pull (4 x 3 x Work to heavy)

    Meet or beat last weeks weight

    Metcon

    “Blitzen” (Time)

    5 Rounds:

    20/15 Calorie Row

    10 Thrusters (95/65)

  • 01/30/2018

    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

    Jump rope 3 Min

    15-9-6:

    Calorie Row

    After each round, complete…

    5 Wall Squats

    30 Seconds: Warrior Squats

    With an empty barbell

    10 Good Mornings

    7 Push press

    5 Pausing Front Squats

    1 Round

    5 Box Jump Overs

    5 Calorie Row

    5 Power Cleans

    Weightlifting

    Push Jerk (4 x 2 x Work to Heavy)

    Sets across.

    Back Squat (4 x 3 x Work to Heavy)

    Sets across.

    Metcon

    “Come Clean” (4 Rounds for reps)

    AMRAP 3:

    24 Box Jump Overs (24/20)

    24/16 Calorie Row

    Max Power Cleans (115/80)

    rest 2 minutes

    AMRAP 3:

    21 Box Jump Overs (24/20)

    21/14 Calorie Row

    Max Power Cleans (135/95)

    rest 2 minutes

    AMRAP 3:

    18 Box Jump Overs (24/20)

    18/12 Calorie Row

    Max Power Cleans (155/105)

    rest 2 minutes

    AMRAP 3:

    15 Box Jump Overs (24/20)

    15/10 Calorie Row

    Max Power Cleans (185/135)

  • 01/29/2018

    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

    2:00 Slow Bike or Row

    3 Rounds of 5 Strict Pull-Ups + 10 Pushups + 15 OHS

    :30s second Samson Stretch each side

    Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Weightlifting

    Hang Clean (4 x 2 x Work to Heavy)

    Meet or beat last weeks weight

    Clean Pull (4 x 3 x Heavy as Possible)

    Meet or beat last weeks weight

    Metcon

    “Over and Over” (Time)

    9-15-21:

    Pull-ups

    Burpees

    Overhead Squats (95/65)

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