Cascade CrossFit – CrossFit

Warm-up

Strength Work

Metcon

Extra Credit

Cascade CrossFit – CrossFit

Warm-up

Metcon

Extra Credit

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

Extra Credit

1a) Seated Banded Rows: 4 x 10. Rest 30s. https://youtu.be/We1gEp19SCY

1b) Abs with a plate switch: 4 x 10s Max Reps. Rest 30s. https://www.youtube.com/watch?v=QII9_YShM-s

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

2/17/18 Metcon (Time)

For time w. a partner:

1k Row

20 Curtis P’s (95, 65) (Power Clean + Lunge L+ Lunge R + Push Press)

https://youtu.be/uLff8fhPIQg

1K Row

20 Curtis P’s

1k Row

20 Curtis P’s

1k Row

20 Curtis P’s

*One person works at a time.

L3: (75, 55)

L2: (65, 35)

L1: (55, 25)

Extra Credit

1a) Seated Banded Rows: 4 x 10. Rest 30s. https://youtu.be/We1gEp19SCY

1b) Abs with a plate switch: 4 x 10s Max Reps. Rest 30s. https://www.youtube.com/watch?v=QII9_YShM-s

Cascade CrossFit – CrossFit

Warm-up

Glute Circuit:

10 X-Band Walks Left/Right https://youtu.be/zqrS4yRmb48

10 Banded Goodmornings https://youtu.be/ZS0-1NTX9vI

10 X-Band Walks Forward/Backward

10 Glute Bridge with 1 count at top

10 Banded Goodmornings

Then with a Barbell + Wallball:

5 Deadlifts

5 Front Squats

10 Wallballs

Rest + add light weight to bar

3 Deadlifts

3 Front Squats

3 Push Press

Strength Work

Box Front Squat

Demo/ About: http://boxprogramming.com/box-squat/
1) Front Box Squat: 8 x 3 @66%, every 60s.

*Use a 13-15″ Box, normal squat stance, sit back on box + explode up.

2) Touch n Go Deadlifts: Work up to Metcon performing 3 sets of 2. Rest 60s.

Metcon

“Time Bomb” (AMRAP – Reps)

“Time Bomb”

In 12:00

50 Wallballs (20, 14)

40 Burpees over the Bar

30 Deadlifts (275, 185)

Remaining time AMRAP: Wallballs

Rx+: (315, 205)

L3: (225, 155)

L2: (14, 10) (165, 115) L1: (10, 8) (135, 95)

Extra Credit

AFAP:

40-30-20-10

Banded Pull-throughs https://www.youtube.com/watch?v=9iEueQ8ZGzk

Banded Face pull-apart https://youtu.be/pb29vdDaI_I

Double Leg Banded Leg Curls https://youtu.be/n-tYSFWwlLI

Warm-up

Simp Cond Warm-up 1 (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

Simply Conditioning

Emom 20 min

min 1: 12/10 cal Row

min 2: 30 sec sled push

min 3: 15 KB swings

min 4: max cal bike

min 5: rest