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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

171015 (AMRAP – Rounds and Reps)

20 min AMRAP:

18/15 Cal Assault Bike

10 Burpee-Broad Jumps

200M run

10 Burpee Broad Jumps

18/15 Cal Ski Erg

*For a large class, can start half of group on bikes, and other half on Ski Erg

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

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

Metcon

171014 (Time)

For time:

50 wall-ball shots

15 cleans, 135 lb.

50 wall-ball shots

10 cleans, 185 lb.

50 wall-ball shots

5 cleans, 225 lb.

Men use 20-lb. ball to 10-ft. target

Women use 14-lb. ball to 10-ft. target and clean 95-135-155 lb.

Cool Down

Cash Out 171014 (No Measure)

40 Barbell Side Bends

(barbell in back rack position)

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Cascade CrossFit – CrossFit

Warm-up

Pullups/muscle ups/bar muscle ups (No Measure)

Row 25 Calories

15 Supine ring rows

15 Light Kettlebell swings

15 V ups

15 Pushups

Ski Erg 15 Calories

Lat Mobility:

https://youtu.be/QB7OD0s-pwY

Weightlifting

complete these two movements as 5 minute EMOMs, completing all 5 sets of Speed Bench Press, then all 5 sets of Pendlay Rows. Rest will be about 30-45 seconds per round.

A: Bench Press (5)

“Speed” bench press, at 60-70% of 1RM

rest will take about 30-45 seconds

B: Pendlay Row (8)

Men: 115-155

Women: 75-95

Metcon

Cool Down

C: Mainsite WOD 171007 (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 minutes of:

50-ft. handstand walk (Can scale with 5 HSW attempts, or :45 handstand hold, or Pike Hold on box, or shoulder taps)

50-ft. broad jump

50-ft. Lunge

D: 10/06/17 Cash Out

3 Rounds:

30 seconds side plank hold (L)

15 seconds rest

30 seconds side plank hold ®

1 min rest

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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

Complete the two movements below “EMOM Style” for 10 minutes

A: Box squats w/kb in goblet hold to parallel box (5)

53/35#

B: Banded Deadlift (5)

green/blue band looped under feet around bar
40% of 1RM Deadlift

Metcon

C: 171012 (Time)

21-15-9

Deadlifts (225/155)

Bar Facing Burpees

Cool Down

10/03/17 Cash Out

Side shuffle with PVC in snatch position overhead (mini red band around knees and ankles)

2x150ft. (down and back length of gym)

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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

Weightlifting

A: Shoulder Press (1RM)

warm up to working weight, then take 3 heavy attempts

B: 171010 (Weight)

8 Min EMOM:

Even- 8 Strict (switch grip) pull-ups OR banded strict pull-up

Odd- 12 Overhead dumbbell tricep extension

Metcon

“Mainsite WOD 171006” (Time)

15-12-9 reps for time:

power cleans 135/95

Thrusters 135/95

Cash out: 171010 (No Measure)

1 minute Side Plank (L)

rest 1 min

1 min side plank (R)

rest 1 min

1 min Plank on elbows