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Cascade CrossFit – CrossFit

Warm-up

Saturday Warm – up (No Measure)

2 min bike or Run

2 minutes of Single Unders

2 minutes of Double under practice

2 sets:

10 lateral lunges

10 step ups

10 Jump squats

10 push – ups

10 back rolls

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

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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

Mobility:

https://youtu.be/QB7OD0s-pwY

Weightlifting

170818 (AMRAP – Reps)

3 Rounds:

15 seconds max floor press @135/85

15 seconds max bent row @135/85

15 seconds max front squat @135/85

Metcon

170818.B (AMRAP – Reps)

11 min Amrap

2-4-6-8-10-12. . . .

Power Clean (135/95)

Pull Ups

Push Ups

Cool Down

Friday Cool Down (No Measure)

Jog 400M

Spend 2 minutes in Pigeon Pose (per leg)

Spend 2 minutes in Couch Stretch (per leg)

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Cascade CrossFit – CrossFit

Warm-up

Friday Warm-up (No Measure)

2 min Bike

2 sets:

15 Banded Good mornings

5 inch worms

10 strict pull ups (or ring rows)

10 lateral lunges

:30 Hollow body hold (or dead bug hold)

10 athletic burpees

Weightlifting

170818 (AMRAP – Reps)

3 Rounds:

15 seconds max floor press @135/85

15 seconds max bent row @135/85

15 seconds max front squat @135/85

Metcon

170818.B (AMRAP – Reps)

11 min Amrap

2-4-6-8-10-12. . . .

Power Clean (135/95)

Pull Ups

Push Ups

Cool Down

Friday Cool Down (No Measure)

Jog 400M

Spend 2 minutes in Pigeon Pose (per leg)

Spend 2 minutes in Couch Stretch (per leg)

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Cascade CrossFit – CrossFit

Warm-up

Thursday Warm – up (No Measure)

2 min Bike or Run

3 Rounds of “Cindy”

20 Banded Good Mornings

Weightlifting

5 sets, not for time

A: Deadlift (3)

@80%

B: Hang Clean + Jerk (6)

Men: 30-50# Dumbbells Women: 15-35# Dumbbells

C: Weighted Sit-ups (9)

@(DB AHAP behind neck)

Metcon

170817 (Time)

30/25- Calorie Bike

20- Box Jump Overs 24/20

10- D-Ball Over Shoulder 150/100

Cool Down

Thursday Cool – Down (No Measure)

Jog 400M

spend 1 minute in each position of banded shoulder series

– single – arm lat band stretch

– bully stretch

– front rack stretch

perform above stretches on other arm

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Cascade CrossFit – CrossFit

Warm-up

Wednesday Warm-up (No Measure)

2 min bike or Run

2 minutes of Single Unders

2 minutes of Double under practice

2 sets:

10 lateral lunges

10 step ups

10 Jump squats

10 push – ups

10 back rolls

Mobility

Coach’s choice, ~10 minutes mobility

Metcon

170816 (4 Rounds for reps)

3 minute AMRAP

21 Calorie Row

21 Burpees

Max Thrusters (75/55)

Rest 3:00

3 minute AMRAP

18 Calorie Row

18 Burpees

Max Thrusters (95/65)

Rest 3:00

3 minute AMRAP

15 Calorie Row

15 Burpees

Max Thrusters (115/80)

Rest 3:00

3 minute AMRAP

12 Calorie Row

12 Burpees

Max Thrusters (135/95)

Cool Down

Wednesday Cool – Down (No Measure)

Bike 2 minutes

spend 1 minute in each position of banded hip stretch series

– “lunge facing pu rig”

– banded hamstring

– banded pigeon

repeat above on other leg.