Archives

Author Archive for: ‘admin’

  • 12/13/2017


    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

    Clean (3 x 3 x 75%)

    Metcon

    “Wiped Clean” (5 Rounds for time)

    5 Rounds, On the 4:00

    30 Air Squats

    20/15 Calorie Row

    7 Clean and Jerks* (135/95)
    *Ground to overhead

  • 12/12/2017


    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:

    10 Calorie Light Row

    3 Spiderman and Reach, each leg

    6 Slow Scap Retractions

    9 AbMat Sit-Ups

    12 Air Squats

    15 Double-Unders

    Barbell Warmup with an empty barbell

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Weightlifting

    Strict Press (5 x 5 x 78%)

    Metcon

    “Over and Out” (Time)

    For Time:

    20 Power Snatches (95/65)

    20 Lateral Barbell Burpees

    20 Overhead Squats (95/65)

    20 Lateral Barbell Burpees

    20 Snatches (95/65)

  • 12/11/2017


    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

    1:00 Slow Row

    1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 Squats

    :30s second Samson Stretch each side

    5 Kip Swings + 2-3 Kipping Pull-Ups

    Into…

    1:00 Moderate Row

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    Into…

    :30s Fast Row

    3 Strict Presses + 3 Snatch Grip Strict Presses

    5 Snatch Grip Stiff Legged Deadlifts

    5 Front Squats

    Weightlifting

    Front Squat (5 x 5 x 78%)

    Metcon

    “Full Circle” (Time)

    For Time:

    1000m Row

    75 Double Unders

    50 Burpees

    75 Double Unders

    1000m Row

Page 1 of 72212345»102030...Last »

CrossFit Everett - 1302 Hewitt Ave - Everett, WA 98201 - c:425.328.6941 o:425.212.9944 - info@crossfiteverett.com

/* ]]> */