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

Strength Work

1 Power Clean + 2 Hang Power Clean + 3 Front Squat

Spend 15 minutes working on technique and building up to a moderate set. Rest 90s.

Metcon

1/21/18 (AMRAP – Rounds and Reps)

AMRAP 16 minutes

400 m Run/ 500m Row, 60s Bike or Ski Erg

2 rounds

5 Deadlifts (155, 105)

4 Hang Power Cleans

3 Front Squats

L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

Beginner:

5 Deadlifts (135, 95)

5 Goblet Squats (45, 25)

5 Squat Thrusts

Extra Credit

1) DB Bench Press: 3 x 12. Rest 45s.

2a) Seated DB Cleans: 3 x 15. Rest 30s. https://www.youtube.com/watch?v=5zAVVnvKNMo

2b) Deadbug: 3 x 10. Rest 30s. https://youtu.be/OH92kYCOpnk

Cascade CrossFit – CrossFit

Warm-up

Strength Work

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

Strength Work

Metcon

Extra Credit

1) DB Bench Press: 3 x 12. Rest 45s.

2a) Seated DB Cleans: 3 x 15. Rest 30s. https://www.youtube.com/watch?v=5zAVVnvKNMo

2b) Deadbug: 3 x 10. Rest 30s. https://youtu.be/OH92kYCOpnk