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  • 01/08/2018


    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 sets of:

    200m Row

    10 Squats

    10 Push ups

    10 Pull ups

    2 sets of:

    10 Russian baby makers

    10 Wall squats

    Barbell Warmup (empty BB)

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Front Squats

    5 Reverse Lunges with pause

    Weightlifting

    Back Squat (1 x 1 x MAX)

    10 with bar

    5 @ 50%

    4 @ 60%

    3 @ 70%

    2 @ 80%

    1 @ 90%+

    1 @ 100%+

    1 @ 100%+

    Metcon

    “High Heels” (AMRAP – Reps)

    AMRAP 9:

    10 Hang Snatches (75/55)

    30 Double Unders

  • 01/05/2018


    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 Light Row

    3 rounds, not for time:

    3 Spiderman and Reach, each leg

    4 Walkouts

    5 Russian Baby Makers

    6 Wall Squats

    7 Pushups

    At low intensity: 5 Burpee Box Jump

    Rest :30s-1:00

    At moderate intensity: 4 Burpee Box Jump

    Rest :30s-1:00

    At a faster intensity: 3 Burpee Box Jump

    Weightlifting

    Deadlift (3 x 2 x Work to a heavy)

    Metcon

    “Last Chance” (AMRAP – Reps)

    AMRAP 10: Row for Meters

    On the 1:00… 1 Burpee Box Jump Over (24/20)

    On the 2:00… 2 Burpee Box Jump Over (24/20)

    On the 3:00… 3 Burpee Box Jump Over (24/20)

    On the 4:00… 4 Burpee Box Jump Over (24/20)

    On the 5:00… 5 Burpee Box Jump Over (24/20)

    On the 6:00… 6 Burpee Box Jump Over (24/20)

    On the 7:00… 7 Burpee Box Jump Over (24/20)

    On the 8:00… 8 Burpee Box Jump Over (24/20)

    On the 9:00… 9 Burpee Box Jump Over (24/20)

  • 01/04/2018


    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

    Weightlifting

    Push Press (3 x 2 x Work to a heavy)

    Metcon

    “Curve Ball” (Time)

    For Time:

    100 Double Unders

    50 Abmat Sit-ups

    25 Wall Ball (20/14)

    80 Double Unders

    40 Abmat Sit-ups

    20 Wall Ball (20/14)

    60 Double Unders

    30 Abmat Sit-ups

    15 Wall Ball (20/14)

    40 Double Unders

    20 Abmat Sit-ups

    10 Wall Ball (20/14)

    20 Double Unders

    10 Abmat Sit-ups

    5 Wall Ball (20/14)

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