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Cascade CrossFit – CrossFit

Warm-up

Running/Double unders/Box Jumps (No Measure)

Assault Bike 2 minutes, increase RPM every :30

2 Sets:

20 Mountain climbers

High Knees down

Toe touches back

Knee hugs down

Lunge back

Mobility:

Calves: 1 minute per leg (foot either on plate or rack)

Ankle rolls

*Optional couch stretch 1 minute each leg.

Metcon

170823 (Time)

400m Run

30- Toes to Bar

400m Run

30- Wall Balls 20/14 (ADV 30/20)

400m Run

30- American KB Swings 53/35 (ADV 70/53)

400m Run

30-Pull Ups (ADV 15 Bar Muscle Ups)

Cool Down

Wednesday Cool – Down (No Measure)

Bike 2 minutes

spend 1 minute in each position of banded hip stretch series

– “lunge facing pu rig”

– banded hamstring

– banded pigeon

repeat above on other leg.

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Cascade CrossFit – CrossFit

Warm-up

Running/Double unders/Box Jumps (No Measure)

Assault Bike 2 minutes, increase RPM every :30

2 Sets:

20 Mountain climbers

High Knees down

Toe touches back

Inch worm down

Lunge back

Mobility:

Calves: 1 minute per leg (foot either on plate or rack)

Banded Shoulder Stretch

Metcon

170823 (Time)

400m Run

30- Toes to Bar

400m Run

30- Power Snatches (75/55)

400m Run

50- American KB Swings 53/35 (ADV 70/53)

400m Run

50-Pull Ups (ADV 15 Ring Muscle Ups)

400m Run

(25 min CAP)

Cool Down

Wednesday Cool – Down (No Measure)

Bike 2 minutes

spend 1 minute in each position of banded hip stretch series

– “lunge facing pu rig”

– banded hamstring

– banded pigeon

repeat above on other leg.

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Cascade CrossFit – CrossFit

Warm-up

Running/Double unders/Box Jumps (No Measure)

Assault Bike 2 minutes, increase RPM every :30

2 Sets:

20 Mountain climbers

High Knees down

Toe touches back

Inch worm down

Lunge back

Mobility:

Calves: 1 minute per leg (foot either on plate or rack)

Banded Shoulder Stretch

Metcon

170823 (Time)

400m Run

30- Toes to Bar

400m Run

30- Power Snatches (75/55)

400m Run

50- American KB Swings 53/35 (ADV 70/53)

400m Run

50-Pull Ups (ADV 15 Ring Muscle Ups)

400m Run

(25 min CAP)

Cool Down

Wednesday Cool – Down (No Measure)

Bike 2 minutes

spend 1 minute in each position of banded hip stretch series

– “lunge facing pu rig”

– banded hamstring

– banded pigeon

repeat above on other leg.

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Cascade CrossFit – CrossFit

Warm-up

Clean (No Measure)

1:30 Minute on Ski Erg

15 Pushups

15 Lunges each leg

15 Jump squats

15 V ups

1:30 Assault Bike

Mobility:

Banded front rack

Wrist stretch

*Optional 1/1 Hip mobility

Weightlifting

10 min EMOM

Even- Hang Clean

Odd- Dball

Hang Power Clean (5)

D-Ball Over Shoulder (3)

D-Ball Over Bar

Metcon

170822 (Time)

5 rounds for time

25- Double Unders

12- Front Rack Lunges (5 each leg) 95/65 ADV(135/95)

10/8- Cal Bike

8- Push Jerk 95/65 ADV(135/95)

Cool Down

Tuesday Cool – Down (No Measure)

Jog 400

accumulate 3 minutes in a plank (on forearms)

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Cascade CrossFit – CrossFit

Warm-up

Squat Days (hips and legs) (No Measure)

Tabata Bike 2 min @80%

:20 on/ :10 rest (4 sets)

Squat Drill- 3 squats each position

– Start with feet together and move out 3-5 inches for 5 sets

20- hollow rocks

20- Alternating Samson Stretch Lunge

10- Tuck Jumps

Mobility

Squat Rack hold – 2 minutes

OR

1/1 Hip Mobility

Weightlifting

3 sets, not for time

A: Back Squat (5)

72.5%

Pike Push up (5-10)

Feet on box, touch top of head to floor (or abmats)

Metcon

170821 (AMRAP – Rounds and Reps)

15 min AMRAP

250/200 Meter Row

12 Burpees

12 Box Jumps (24/20)

Cool Down

Monday Cool – Down (No Measure)

Bike for 2 minutes

Snow – Angel stretch for 1 minute

“pancake” stretch for 2 minutes