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

Overhead Squat (Tempo 31×1, 5×4 )

5 sets x 4 reps, adding weight only if form permits. Rest 90s.

Tempo (31×1)

– 3 sec down

– 1 sec Pause in bottom

– Squat up fast

– 1 sec rest b/t reps

– Beginner: Goblet Box Squat wide stance: 5 x 5. Rest 90s.

1-Arm DB Row w. rotation

3 sets x 10 reps ea. Rest 60s.

https://youtu.be/cyGvmKL9LKY

Metcon

Extra Credit

*Pick two accessory movements from the week you missed or two accessory movements that will help improve weaker muscle-groups and perform 3 sets x 12-15 reps.

12/10/17 Metcon (Calories)

8 Rounds of:

30s Bike, row, or ski erg for max cals

50 Meter Farmer Carry, AHAP.

Rest 90s.

Score = highest calorie round.

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

Tempo Overhead Squat

5 sets x 4 reps, adding weight only if form permits. Rest 90s.

Tempo (31×1)

– 3 sec down

– 1 sec Pause in bottom

– Squat up fast

– 1 sec rest b/t reps

– Beginner: Goblet Box Squat wide stance: 5 x 5. Rest 90s.

1-Arm DB Row w. rotation

3 sets x 10 reps ea. Rest 60s.

https://youtu.be/cyGvmKL9LKY

Metcon

12/10/17 Metcon (Calories)

8 Rounds of:

30s Bike, row, or ski erg for max cals

50 Meter Farmer Carry, AHAP.

Rest 90s.

Score = highest calorie round.

Extra Credit

*Pick two accessory movements from the week you missed or two accessory movements that will help improve weaker muscle-groups and perform 3 sets x 12-15 reps.

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

12/10/17 Metcon (Calories)

8 Rounds of:

30s Bike, row, or ski erg for max cals

50 Meter Farmer Carry, AHAP.

Rest 90s.

Score = highest calorie round.

Extra Credit

*Pick two accessory movements from the week you missed or two accessory movements that will help improve weaker muscle-groups and perform 3 sets x 12-15 reps.

Cascade CrossFit – CrossFit

Warm-up

12/9/17 Warm up (No Measure)

“Burgener Warm-up w. a pvc”

1. Down and up

2. Elbows high and outside

3. Muscle snatch

4. Snatch land

5. Snatch drop

6. Hang power snatch

*Go through 5 reps of each step and explain the significance of each.

Then…

Barbell Warm-up with your partner:

2 Rounds of:

2 Power Snatch

2 Power Clean and Jerks

5 Wallballs

*One athlete completes a full round. Work up to Metcon weight by the time you hit the 3rd round.

Metcon

12/9/17 Metcon (Time)

“Girls Gone Wild”

In Teams of 2:

1 Mile Run,

Then

“Karen”

150 Wallballs (20, 14) (10′, 9′)

“Isabel”

30 Power Snatches (135, 95)

“Grace”

30 Clean and Jerks (135, 95)

Then,

1 Mile Run

L3: (115, 75)

L2: (14, 10) (95, 65)

L1: (10, 8) (DB Snatch from Floor) (DB Push Press for Clean and Jerk)

40:00 Cap

Alternate Scaling Options:

1 Mile Run = 2k Row, 7:00 Bike or Ski Erg

Extra Credit

Band Volume Accumulation:

50 Banded Hammer Curls https://youtu.be/-JWg5jFmOFM

100 Single arm banded pushdowns (50 each) https://youtu.be/sfqP8KJ7go8

*2 Sets each side banded alphabets https://youtu.be/dGLTXnZYUcI

Cascade CrossFit – CrossFit

Warm-up

12/8/17 Warm up (No Measure)

Grab a barbell and a foam roller:

Start by picking 2-3 “trigger spots” and rolling them only moving a few inches for 30s each on:

– Glutes

– Hamstrings

– Quads

Then with your barbell complete:

10 RDLs

10 Air Squats

*Add light weight to bar

10 Reverse Lunges in place

10 Push Press

*Add light weight to bar

5 Conventional Deadlifts

5 Front Squats

*Put bar in the rack and complete

2 x 5 Box Squat w. wide stance. These should be light and done for technique practice.

http://vimeo.com/239912182

Strength Work

Wide Stance Box Squat

8 sets x 3 reps @60%, every 60s.

– Use a 15″ Box (parallel)

Speed Deadlift

6 sets x 1 rep @70%, every 30s.

– Beginner: Focus on technique, not speed for 3 sets x 5 reps per set. Rest 60s between sets.

Metcon

12/8/17 Metcon (AMRAP – Rounds and Reps)

“Chuck Taylors”

AMRAP 8:

10 Deadlifts (225, 155)

10 Burpees

L3: (185, 125)

L2: (155, 105)

L1: (135, 95)

Extra Credit

4 Rounds of:

Goblet Reverse Lunges x 8 each

KB Suitcase Deadlift x 8 each https://youtu.be/VKnClai5EGc

Rest as needed between sets.