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Monthly Archive for: ‘February, 2018’

  • 02/16/2018


    CFE – CrossFit

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    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

    At very low intensity:

    12-9-6

    Calorie Row

    Air Squats (pausing in bottom)

    AbMat Sit-Ups

    Barbell Warmup (empty barbell)

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Presses

    5 Stiff Legged Deadlifts

    5 Front Squats

    At moderate intensity, 2 rounds:

    5 Empty Barbell Thrusters

    5 Box Jumps (step down)

    5 Calorie Row

    5 Kip Swings (Round 1), TTB (Round 2)

    Weightlifting

    Clean Deadlift (3 x 3 x Heavy)

    4 seconds up and 4 seconds down.

    Metcon

    “Mighty Mouse” (AMRAP – Rounds and Reps)

    AMRAP 18:

    30 Thrusters (95/65)

    30 Box Jumps (24/20)

    30/21 Calorie Row

    30 Toes to Bar

  • 02/15/2018


    CFE – CrossFit

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    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

    Hang Clean (5 x 2 x Heavy)

    Sets across.

    Push Press (3 x 3 x Heavy)

    Work to heavy, then sets across.

    Metcon

    “Drago” (Time)

    30-25-20-15-10:

    Russian Kettlebell Swings (53/35)

    AbMat Sit-ups

    100′ Shuttle Sprints

  • 02/14/2018


    CFE – CrossFit

    View Public Whiteboard

    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 Calorie Row

    7 Wall Squats

    15 Calorie Row

    5 Wall Squats

    9 Calorie Row

    3 Wall Squats

    Modified Barbell Warmup (empty barbell)

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Front Squats

    5 Stiff Legged Deadlifts

    Repeat a second time after building very slightly in loading. Think adding 10’s or 5’s

    Weightlifting

    Power Snatch (5 x 2 x Heavy)

    Sets across.

    Metcon

    “Hot Sauce” (4 Rounds for reps)

    AMRAP 3:

    21/15 Calorie Row

    21 Lateral Erg Burpees

    Max Overhead Squats (75/55)

    rest 2 minutes

    AMRAP 3:

    18/13 Calorie Row

    18 Lateral Erg Burpees

    Max Overhead Squats (95/65)

    rest 2 minutes

    AMRAP 3:

    15/11 Calorie Row

    15 Lateral Erg Burpees

    Max Overhead Squats (115/80)

    rest 2 minutes

    AMRAP 3:

    12/9 Calorie Row

    12 Lateral Erg Burpees

    Max Overhead Squats (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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