Cascade CrossFit – CrossFit

Warm-up

Strength Work

Metcon

Extra Credit

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

Cascade CrossFit – CrossFit

Warm-up

Strength Work

Metcon

Extra Credit

Warm-up

Simply Conditioning

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

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

Cascade CrossFit – CrossFit

Warm-up

Strength Work

Metcon

Extra Credit

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

Strength Work

3 sets

D- Ball Carry Down and back

rest 1 ish min

Farmer Carry Down and back

rest 1 ish min

Metcon

2/15/18 Metcon (3 Rounds for reps)

3 Rounds of

In 5:00 Window:

Bike 30/21 Calories

Remaining time Max Rounds of:

14 DB Renegade Rows 35/25

10 V- Ups

Rest 2:00

Score each round

RX+ (45/35 Cal) (Toes to Bar)

Extra Credit

1a) Landmine Rows: 3 x 10 ea. Rest 45s. https://youtu.be/kSZ7FtI9avQ

1b) Landmine Rotations: 3 x 30 (total). Rest 45s. https://youtu.be/gAY_Oce5pMU