Archives

Monthly Archive for: ‘January, 2018’

  • 1/11/2018

    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 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

    Skills/Accessory

    Max Height Box Jump (Distance)

    Metcon

    “One-Two Punch” (AMRAP – Rounds and Reps)

    AMRAP 20:

    3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs

    6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs

    9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs

    …..

    Kettlebell: (53/35)

    Box Jump Overs (24/20)

    Wallballs (20/14)
    Building by 3’s til time runs out.

  • 01/10/2018


    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

    21-15-9:

    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

    Weightlifting

    Front Squat (1 x 1 x MAX)

    10 with bar

    5 @ 50%

    4 @ 60%

    3 @ 70%

    2 @ 80%

    1 @ 90%+

    1 @ 100%+

    1 @ 100%+

    Push Press (1 x 1 x MAX)

    10 with bar

    5 @ 50%

    4 @ 60%

    3 @ 70%

    2 @ 80%

    1 @ 90%+

    1 @ 100%+

    1 @ 100%+

    Metcon

    “MERLOT” (AMRAP – Rounds and Reps)

    AMRAP 10:

    5 Deadlifts (225/175)

    5 Toes to Bar

    5 Barbell Facing Burpees

  • 01/09/2018


    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

    1 Round, at low intensity:

    15 Calorie Row

    12 Burpees

    9 Box Jumps

    2 Rounds:

    :20s Single Unders

    3 Strict Pull-Ups, 6 Pushups, 9 Air Squats

    :20s Single Unders

    15 AbMat Sit-Ups

    3 Rounds:

    5 Calorie Row, 5 Burpees, 5 Box jumps

    Weightlifting

    Strict Press (1 x 1 x MAX)

    10 with bar

    5 @ 50%

    4 @ 60%

    3 @ 70%

    2 @ 80%

    1 @ 90%+

    1 @ 100%+

    1 @ 100%+

    Metcon

    “Sneak Attack” (Time)

    6 Rounds:

    21 AbMat Sit-Ups

    15 Calorie Row

    9 Push-ups
    RX+ Handstand Push Ups

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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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