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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

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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

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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

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Cascade CrossFit – CrossFit

Warm-up

Snatch (No Measure)

20 Calories on Assault Bike

2 sets:

10 Supine ring rows or strict pullups

10 Burpees

10 Back rolls

1 min plank

Mobility:

Couch stretch

Burgener Warmup (Down and up, Elbows high and outside, Muscle snatch, Snatch land, Snatch drop, Hang power snatch)

Weightlifting

A: Power Snatch + Hang Power Snatch + Hang Squat Snatch (5×1)

Goal here is to get people comfortable overhead squatting with weight they are more than capable of power snatching. If they can’t go into a full squat, that’s fine. Have them go as low as their mobility safely allows.
perform this complex at 70% of 1RM hang power snatch from 10/4

Metcon

B: 171011 (Time)

For time:

120 double-unders

60 pull-ups

60 Russian Kettlebell swings (53/35)

120 double-unders

Cool Down

10/04/17 Cash Out

RKC plank hold 3×1 min with 1 min rest b/w sets

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Cascade CrossFit – CrossFit

Warm-up

Deadlift (No Measure)

500m Row

2 sets:

15 Banded good mornings

15 Supermans

15 Hollow rocks

Mobility:

Dead Bugs (:30 both legs up/:30 left leg down and right up/:30 right leg down and left up) X 2

Banded Hamstring (laying on back with band around foot)

Weightlifting

A: Deadlift from Blocks (1 RM)

(2 45# plates = blocks)
15 minutes to find a 1RM pull – conventional DL stance, from blocks

B: 171009.1 (Weight)

6 Min EMOM:

Even- 10 Sumo stiff legged deads @35-40% of 1RM block pull

Odd- 10 Chest supported incline rows w/dbs @55/35#

Metcon

171009.2 (AMRAP – Reps)

15 minute EMOM:

1) 1 minute max cal row

2) accumulate :30 hold of choice (Rx: Hollow body hold, Adv: L-sit hold)

3) Rest 1 minute

Score = Total Row Cals