Cascade CrossFit – CrossFit

Warm-up

“9 Essential Movements of CrossFit” (No Measure)

10 reps of each with a PVC Pipe or light Barbell

1. Air Squat

2. Front Squat

3. Overhead Squat

4. Shoulder Press

5. Push Press

6. Push Jerk

7. Deadlift

8. Sumo Deadlift High Pull

9. Medicine Ball Clean or Hang squat clean w/barbell
Complete 2 min of bike then 2 rounds of above

Metcon

11/23/17 (No Measure)

No score today, just a good workout before we go eat all day!!!

5 Rounds of, 60s Max Reps:

60s Assault Bike for Calories

60s Ski Erg

60s UB Farmer Carry (70, 53)

60s Double Unders

60s Hollow Rocks

60s Rest

*Score = 1 Thing You’re Thankful For =)

*Alternate Options for Assault Bike:

– Ski Erg

– Rowing

– 60s 50m Shuttle Sprints

Cascade CrossFit – CrossFit

Warm-up

“9 Essential Movements of CrossFit” (No Measure)

10 reps of each with a PVC Pipe or light Barbell

1. Air Squat

2. Front Squat

3. Overhead Squat

4. Shoulder Press

5. Push Press

6. Push Jerk

7. Deadlift

8. Sumo Deadlift High Pull

9. Medicine Ball Clean or Hang squat clean w/barbell
Complete 2 min of bike then 2 rounds of above

Metcon

Extra Credit

Cascade CrossFit – CrossFit

Warm-up

“Dynamic Warm-up” (No Measure)

“Dynamic Warm-up” Demo Video: https://www.youtube.com/watch?v=gDqCcoObv_M

High Knees

Butt Kickers

Inside Taps

Outside Taps

Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point

Leg Swing opposite toe to opposite hand

Carioca

Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation

2 sets, unbroken:

X-Band Walks x 10 steps each direction + banded goodmorning
5:00 of Dynamic Warm-up then,

with a band and a KB

10 KB Push Press (5 each)

15 Banded Pull-apart behind neck

10 Russian KBS

15 Banded Pull-apart in front

10 SDHP

15 Banded Pull-apart at eye level

10 Step-ups

*Add weight

10 KBS

10 SDHP

10 Box Jumps w. step down

Strength Work

Take 5-6 sets and progressively build to a 3RM. Make sure you have spotters in place. Typically your floor press will be 10-15% less than your bench press because you cannot use your feet.

3RM Close Grip Floor Press

1a) Close Grip Floor Press: 3RM. Rest 2:00

– Take 5-6 sets and build to a 3RM.

– Beginner: 5 x 5, using one moderate weight for all 5 “work-sets”

1b) Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts.

Metcon

Each metcon is intended to be completed at an “uncomfortable pace”, meaning we would rather have athletes move as fast as their able. With that said, KBS/SDHP need to be light completed as close to UB as possible. 5:00 or less for the first piece and 4:00 or less for the second piece is doable.

Extra Credit

1a) DB Pull-overs: 3 x 10. Rest 30s. https://www.youtube.com/watch?v=OYBm1nXx3U4

1b) Bent-over Rear Delt Raises: 3 x 15-20. Rest 30s. https://www.youtube.com/watch?v=U1bgrgtbR9A&t

2) Elbow Plank: Accumulate 2:00. Use weight if needed.

11/22/17 Metcon (2 Rounds for time)

Each for time:

3 RFT:

20 KBS (53, 35)

20 Burpees

Rest 5:00

3 RFT:

20 SDHP (53, 35)

20 Box Jump w. Step Down (24, 20)

L2: (45, 25) (20, 15)

L1: (Russian Swing 35, 25) (10-15 Burpees per round) (Alternating Step-ups)

20:00 Cap

Cascade CrossFit – CrossFit

Warm-up

“Dynamic Warm-up” (No Measure)

“Dynamic Warm-up” Demo Video: https://www.youtube.com/watch?v=gDqCcoObv_M

High Knees

Butt Kickers

Inside Taps

Outside Taps

Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point

Leg Swing opposite toe to opposite hand

Carioca

Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation

2 sets, unbroken:

X-Band Walks x 10 steps each direction + banded goodmorning
5:00 of Dynamic Warm-up then,

with a band and a KB

10 KB Push Press (5 each)

15 Banded Pull-apart behind neck

10 Russian KBS

15 Banded Pull-apart in front

10 SDHP

15 Banded Pull-apart at eye level

10 Step-ups

Strength Work

Take 5-6 sets and progressively build to a 3RM. Make sure you have spotters in place. Typically your floor press will be 10-15% less than your bench press because you cannot use your feet.

3RM Close Grip Floor Press

1a) Close Grip Floor Press: 3RM. Rest 2:00

– Take 5-6 sets and build to a 3RM.

– Beginner: 5 x 5, using one moderate weight for all 5 “work-sets”

1b) Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts.

Metcon

Each metcon is intended to be completed at an “uncomfortable pace”, meaning we would rather have athletes move as fast as their able. With that said, KBS/SDHP need to be light completed as close to UB as possible. 5:00 or less for the first piece and 4:00 or less for the second piece is doable.

11/22/17 Metcon (2 Rounds for time)

Each for time:

3 RFT:

20 Russian KBS (53, 35) ADV= American Swings (70/53)

20 Burpees

Rest 5:00

3 RFT:

20 Sumo Deadlift High Pull w/KB (53, 35) ADV= 70/53

20 Box Jump w. Step Down (24, 20)

L2: (45, 25) (20, 15)

L1: (35, 25) (10-15 Burpees per round) (Alternating Step-ups)

20:00 Cap

Extra Credit

1a) DB Pull-overs: 3 x 10. Rest 30s. https://www.youtube.com/watch?v=OYBm1nXx3U4

1b) Bent-over Rear Delt Raises: 3 x 15-20. Rest 30s. https://www.youtube.com/watch?v=U1bgrgtbR9A&t

2) Elbow Plank: Accumulate 2:00. Use weight if needed.