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  • 10/20/2017


    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

    3 Rounds of :

    Row 50s light, :10s “fast”

    3 Walkouts

    5 Empty Barbell Good Mornings

    7 Empty Barbell Deadlifts

    Weightlifting

    Deadlift (3 x 9 x 65%)

    Metcon

    “DEAD AHEAD” (Time)

    4 Rounds:

    21 Deadlifts (135/95)

    15 Pull ups

    9 Push Jerks (135/95)

  • 10/19/2017


    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

    Spiderman and Reach, each leg

    Walkouts

    Weightlifting

    Power Snatch (5 x 2 x 75%)

    Metcon

    “Ball Hog” (AMRAP – Rounds and Reps)

    AMRAP 18:

    3 Wall Balls (20/14)

    3 Kettlebell Swings (53/35)

    3 Calorie Row

    Next round is 6’s, then 9’s, etc…

  • 10/18/2017


    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 Light Row/Bike

    15 Slow Air Squats

    :30s Alternating Warrior Squats

    1:30 Light Row/ Bike

    5 Wall Squats

    10 Banded Good Mornings

    15 Abmat Sit-Ups

    Weightlifting

    Push Press (3 x 9 x 75%)

    Metcon

    “Pushed Around” (Time)

    50 Double Unders

    then

    21-18-15-12-9-6-3

    Ab Mat Sit ups

    Push Press (95/65)

    then

    50 Double Unders

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