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  • 01/03/2018

    CFE – CrossFit

    Warm-up

    Warm-up (No Measure)

    15-12-9:

    Calorie Row

    After each round, complete…

    5 Wall Squats

    30 Seconds: Warrior Squats

    20 Double-Unders

    Barbell Warmup (empty BB)

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Front Squats

    5 Hang Cleans

    Weightlifting

    Hang Power Clean (3 x 2 x work to a heavy)

    Metcon

    “Power Wheels” (3 Rounds for reps)

    AMRAP 3:

    15/12 Calorie Row

    12 Power Cleans (95/65)

    Rest 2:00

    AMRAP 3:

    15/12 Calorie Row

    8 Power Cleans (115/80)

    Rest 2:00

    AMRAP 3:

    15/12 Calorie Row

    4 Power Cleans (135/95)

  • 01/02/2018


    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:

    60 Seconds of Jump rope

    1 Round of “Strict Cindy” – 5 PU, 10 Pushups, 15 Air Squats

    Barbell Warmup with an empty BB

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Weightlifting

    Hang Power Snatch (3 x 2 x work to a heavy)

    Metcon

    “DIRTY 30” (Time)

    For Time:

    30 Box Jumps (24″/20″)

    30 CTB Pull-Ups

    30 KBS (53/35)

    30 Front Squats (115/85)

    30 Toes to Bar

    30 Push Press (115/85)

    30 Deadlifts (115/85)

    30 Wallballs (20/14)

    30 Barbell Facing Burpees

    30 Double-Unders

  • 12/29/2017


    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

    4 Rounds of :

    Row 50s light, :10s “fast”

    3 Walkouts

    5 Empty Barbell Good Mornings

    7 Empty Barbell Deadlifts

    Weightlifting

    Deadlift (5 x 5 x Pick weight)

    Metcon

    “Smooth Criminal” (AMRAP – Rounds and Reps)

    AMRAP 15:

    60 Double Unders

    30 Wallballs (20/14)

    15 Deadlifts (225/175)

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