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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

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Cascade CrossFit – CrossFit

Warm-up

Monday Warm-up (No Measure)

Run 400M or Bike for 2 minutes

2 sets:

10 air squats

:30 Samson stretch

10 hanging scap retraction

10 barbell scap protraction

10 ring rows (or strict pull-ups)

5 inch worms

Weightlifting

3 sets, not for time

A: Back Squat (5)

70%

B: 1 clean + 3 Jerks

60% max FS

C: Seated Dumbbell Strict Press (10)

10#/5#

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Cool Down

Monday Cool – Down (No Measure)

Bike for 2 minutes

Snow – Angel stretch for 1 minute

“pancake” stretch for 2 minutes

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Cascade CrossFit – CrossFit

Warm-up

Shoulders (No Measure)

3 sets:

10 Calories Ski Erg

10 Pass throughs

10 Scap Pushups

10 V ups

5 inch worms

Mobility:

Banded shoulder stretch

:30 facing rack

:30 facing away from rack

*Each arm

Metcon

170820 (Time)

For Time:

400m Run

– Then –

5 rds

10 Overhead Squats (95/65)

30 Double Unders

– Then –

400m Run

Cool Down

Sunday Cool Down (No Measure)

2 minute easy Ski Erg

Spend 2 minute in “sink stretch” with Barbell or Band

Banded Hip Distraction, 2 minutes per leg

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Cascade CrossFit – CrossFit

Warm-up

Sunday Warm-up (No Measure)

Assault bike or Row 2 minutes

High Knees Down & Back

Heel Kicks Down & Back

Spiderman Down

Bear Crawl back

Frankenstein Down

Crab walk back

Metcon

170820 (Time)

For Time:

400m Run

– Then –

5 rds

10 Overhead Squats (95/65)

30 Double Unders

– Then –

400m Run

Cool Down

Sunday Cool Down (No Measure)

2 minute easy Ski Erg

Spend 2 minute in “sink stretch” with Barbell or Band

Banded Hip Distraction, 2 minutes per 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

Metcon

170819 (AMRAP – Reps)

20 minute AMRAP

6 person Teams

1-23/18 Cal Row

2-Hold Front Rack Position 135/95

3-21/16 Cal Bike

4-Hold Deadlift 225/155

5- 19/14 CalSki Erg

6- KB/DB Overhead Hold 35/25 (each hand)

This will be done as pairs but a team of 6.

1st group is the row/front rack hold,

2nd group is Bike/ DL hold,

3rd group is Ski erg/ OH hold

Must be holding while partner is working, can’t move on to the next movement/hold until all 3 pairs are finished.

Row goes to FR hold, FR hold goes to bike, bike goes to DL hold, DL hold goes to Ski Erg, Ski Erg goes to OH hold and OH hold goes to Row. Continue this process for the 20 minutes.

Cool Down

Saturday Cool-Down (No Measure)

Jog 400M

Spend 2 minutes rolling out chest & traps with Lacrosse ball

Foam roller Keg stretch (with or without barbell) 2 minutes