Cascade CrossFit – CrossFit

Warm-up

12/8/17 Warm up (No Measure)

Grab a barbell and a foam roller:

Start by picking 2-3 “trigger spots” and rolling them only moving a few inches for 30s each on:

– Glutes

– Hamstrings

– Quads

Then with your barbell complete:

10 RDLs

10 Air Squats

*Add light weight to bar

10 Reverse Lunges in place

10 Push Press

*Add light weight to bar

5 Conventional Deadlifts

5 Front Squats

*Put bar in the rack and complete

2 x 5 Box Squat w. wide stance. These should be light and done for technique practice.

http://vimeo.com/239912182

Strength Work

Wide Stance Box Squat

8 sets x 3 reps @60%, every 60s.

– Use a 15″ Box (parallel)

Speed Deadlift

6 sets x 1 rep @70%, every 30s.

– Beginner: Focus on technique, not speed for 3 sets x 5 reps per set. Rest 60s between sets.

Metcon

12/8/17 Metcon (AMRAP – Rounds and Reps)

“Chuck Taylors”

AMRAP 8:

10 Deadlifts (225, 155)

10 Burpees

L3: (185, 125)

L2: (155, 105)

L1: (135, 95)

Extra Credit

4 Rounds of:

Goblet Reverse Lunges x 8 each

KB Suitcase Deadlift x 8 each https://youtu.be/VKnClai5EGc

Rest as needed between sets.

Cascade CrossFit – CrossFit

Warm-up

12/7/17 Warm up (No Measure)

Start by foam rolling 2-3 “problem areas” x 20-30s each, 1-2 inches

Worlds Greatest Stretch x 20s each position

https://youtu.be/C3i3DZYn5YE

With a light KB perform:

5 swings left arm

5 swings right arm

1 TGU each side

5 Goblet Squats

5 Reverse Lunges each leg

1 TGU each side

5 KB Windmills each side https://youtu.be/4F88OgHz5yM

5 KB Push Press each side

1 TGU each side

Strength Work

12/7/17 Strength

4 rounds NFT (15 minutes)

“Strongman Thursday”

– Heavy Sledpush Down and Back

– Heavy Farmer Carry Down and Back

– D-Ball to Shoulder or Over shoulder x 5 reps

– Bottoms-up KB Carry x 50 feet each arm https://youtu.be/VZiUyB30BrA

Metcon

12/7/17 Metcon (Time)

5 RFT:

21 Double Unders

15 KBS (53, 35)

9 Renegade Rows each Arm 50/35

L2: (30s of Double Under Attempts) (45, 25)

L1: (40 Single Unders) (35, 25 Russian Swings)

15:00 Cap

Extra Credit

Deadbugs: 3 x 10. Rest 60s. https://youtu.be/OH92kYCOpnk

Cascade CrossFit – CrossFit

Warm-up

12/7/17 Warm up (No Measure)

Start by foam rolling 2-3 “problem areas” x 20-30s each, 1-2 inches

Worlds Greatest Stretch x 20s each position

https://youtu.be/C3i3DZYn5YE

With a light KB perform:

5 swings left arm

5 swings right arm

1 TGU each side

5 Goblet Squats

5 Reverse Lunges each leg

1 TGU each side

5 KB Windmills each side https://youtu.be/4F88OgHz5yM

5 KB Push Press each side

1 TGU each side

Strength Work

12/7/17 Strength

4 rounds NFT (15 minutes)

“Strongman Thursday”

– Heavy Sledpush Down and Back

– Heavy Farmer Carry Down and Back

– D-Ball to Shoulder or Over shoulder x 5 reps

– Bottoms-up KB Carry x 50 feet each arm https://youtu.be/VZiUyB30BrA

Metcon

12/7/17 Metcon (Time)

5 RFT:

21 Double Unders

15 KBS (53, 35)

9 Renegade Rows each Arm 50/35

L2: (30s of Double Under Attempts) (45, 25)

L1: (40 Single Unders) (35, 25 Russian Swings)

15:00 Cap

Extra Credit

Deadbugs: 3 x 10. Rest 60s. https://youtu.be/OH92kYCOpnk

Cascade CrossFit – CrossFit

Warm-up

12/6/17 Warm up (No Measure)

Lax Ball Lats/Pecs: 2-3 Trigger Points x 20-30s each, 1-2 inches.

Then,

3 Way Banded Shoulder/Lat Stretch then x 20s each position,

https://youtu.be/3HUtFvMij2E

1 Rounds of:

25 Banded Face-pulls

20 Banded Pass Thrus

20 Banded Pull-aparts (slow + controlled)

+

With a barbell:

5 Rows

5 Push Press

5 Front Squats

*Add weight + Repeat

Strength Work

Speed Floor Press

1a) Speed Floor Press: 9 x 3, every 60s @65% of two weeks 3RM or a moderate weight.

– +5% from last week.

– Pause for a 1 count on each rep.

– Change Grip every 3 sets ie. close, medium, wide, close

– Take 3-4 sets to build to work weight.

– Beginner: 6 x 4, using one moderate weight for all 5 “work-sets” (slightly heavier than last week)

1b) Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts.

Metcon

12/6/17 Metcon (5 Rounds for time)

Every 4:00 x 5 Sets:

10 Pull-ups

10 Front Squats (135, 95)

10 Push Press (135, 95)

Rx+: (C2B Pull-ups) (15 Reps per Front Squat/Push Press)

L3: (8 Band Assisted Pull-ups per round) (115, 75)

L2: (8 Band Assisted Chin-ups per round) (95, 65)

L1: (10 Ring Row per round) (65, 35)

Extra Credit

3 Rounds of:

8 Ring or Inverted Rows w. a pause (2 count)

12 DB Tricep Extensions from the Floor w. a pause (1 count) https://youtu.be/69r5JYo8W_w

20s RKC Plank https://youtu.be/s2MBQiHdbPc

Rest as needed.

Cascade CrossFit – CrossFit

Warm-up

12/6/17 Warm up (No Measure)

Lax Ball Lats/Pecs: 2-3 Trigger Points x 20-30s each, 1-2 inches.

Then,

3 Way Banded Shoulder/Lat Stretch then x 20s each position,

https://youtu.be/3HUtFvMij2E

1 Rounds of:

25 Banded Face-pulls

20 Banded Pass Thrus

20 Banded Pull-aparts (slow + controlled)

+

With a barbell:

5 Rows

5 Push Press

5 Front Squats

*Add weight + Repeat

Strength Work

Speed Floor Press

1a) Speed Floor Press: 9 x 3, every 60s @65% of two weeks 3RM or a moderate weight.

– +5% from last week.

– Pause for a 1 count on each rep.

– Change Grip every 3 sets ie. close, medium, wide, close

– Take 3-4 sets to build to work weight.

– Beginner: 6 x 4, using one moderate weight for all 5 “work-sets” (slightly heavier than last week)

1b) Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts.

Metcon

Extra Credit

3 Rounds of:

8 Ring or Inverted Rows w. a pause (2 count)

12 DB Tricep Extensions from the Floor w. a pause (1 count) https://youtu.be/69r5JYo8W_w

20s RKC Plank https://youtu.be/s2MBQiHdbPc

Rest as needed.

12/6/17 Metcon (5 Rounds for time)

Every 4:00 x 5 Sets:

10 Pull-ups

10 Front Squats (135, 95)

10 Push Press (135, 95)

Rx+: (C2B Pull-ups) (15 Reps per Front Squat/Push Press)

L3: (8 Band Assisted Pull-ups per round) (115, 75)

L2: (8 Band Assisted Chin-ups per round) (95, 65)

L1: (10 Ring Row per round) (65, 35)