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20 min strength/accessory

3 Rounds:

  • 5 Olympic Back squats w/pause + 5 Back squats w/no pause

(Level 1: 115/75)

(Level 2: 155/105)

(Level 3: 185/125)

(Level 4: 205/145)

 

  • 1 Ring complex

(Level 1: 30 Second ring push-up hold hold with toes piked + 12 supinated DB rows with pause at top of rep)

(Level 2: 4 Rounds of: 1 Strict ring knee to elbow + 1 Ring pull-up)

(Level 3: Speed Chest to ring pull-ups then drop and reset)

*Aim for the lowest point possible on your chest during ring pull-up

 

  • 8 Suitcase Step-ups PER LEG

(Level 1: 44/26 KB)

(Level 2: 53/35)

(Level 3: 70/53)

(Level 4: 80/62)

*Box height should be whatever puts your “driving” leg at parallel to the floor when it’s starting on the box. Usually a 16/12” box works fine.

Conditioning

16 min AMRAP

10- Push Press/Jerk (RX=95/65 ADV=135/95)

10- Burpess

10- Front Squat

10- Burpees

10- Thrusters

10- Burpees

10- Deadlift

10- Burpees

Cascade CrossFit

 

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20 Min Strength/Accessory-

3 Rounds:

  • 8-12 Barbell floor press

(Level 1: 95/65)

(Level 2: 115/75)

(Level 3: 145/85)

(Level 4: 185/105)

 

  • 1 Min D-ball hold (3 D-ball squats every 15 seconds)

(Level 1: 60/30#)

(Level 2: 100/60#)

 

  • 8 Barbell squat jumps w/pause @parallel (Toes forward)

(Level 1: No weight or 20# training bar)

(Level 2: 45/35)

(Level 3: 75/55)

 

Conditioning-

Complete for time: (10 Min Cap)

21-15-9

Wall balls (20/14) 

Tuck jumps

Plate ground to Overhead (45/35)

–Then @10:00 on clock–

75 Abmat sit-ups 

50 Flutterkicks

25 V-ups

*Workout is scored as two separate times

Cascade Crossfit

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20 minute EMOM

Min 1- 15/12- Calorie Row

Min 2- 10- Power Snatch 75/55

Min 3- 15/12- Calorie Bike

Min 4- 5 Pull Ups + 10 Push Ups + 15 Air Squats

(Mod 3-pull ups + 6 push Ups + 9 Air Squats)

Cascade Crossfit

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20 Min Strength/Accessory

3 Rounds not for time:

  • 6 Clean grip pause deads @2 seconds below knee then explode up

(Level 1: 135/95)

(Level 2: 185/125)

(Level 3: 225/155)

(Level 4: 255/185)

 

  • 20 Rear delt flys w/DBs +20 V-ups+ 20 Flutterkicks(4 count)

(Level 1: 10/2.5 per hand)

(Level 2: 15/5 per hand)

 

  • 8 Jumps OVER box (facing box)

(Level 1: 45# plate)

(Level 2: 16/12” box)

(Level 3: 20/16” box)

(Level 4: 24/20” box)

 

Conditioning-

12 minute AMRAP

3- Power Clean

6- Front Rack Lunge (3 each Leg)

9- Toes to Bar

30- Double Unders

L1-95/65, L2-135/95, L3-165/110, L4-205/135

Cascade Crossfit

Cascade Crossfit
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Part A)

Spend ~15 minutes working up to a heavy Snatch, then…

 

“Amanda”

9-7-5

Muscle – ups*

Squat Snatches (135/95)

 

*Scale MU to ring rows, Feet-elevated ring rows, or Strict Pull-ups.

(20 Min Time Cap)

Cascade Crossfit

Cascade Crossfit