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20 Min Strength/Accessory

Part B) 20 min strength/accessory

3 Rounds not for time:

  • 10 Barbell good mornings (Toes forward/feet hip width)

(Level 1: 65/45)

(Level 2: 95/65)

(Level 3: 115/75)

(Level 4: 135/95)

 

  • 6 Double KB Bulgarian split squats per leg (with pause)

(Level 1: Unweighted)

(Level 2: 18/9 per hand)

(Level 3: 26/18 per hand)

(Level 4: 35/26 per hand)

 

  • 1 Unbroken Gymnastic complex

(L1: 5 Kipping knee raise + 5 Kipping straight leg raises

(L2: 2 Chest to bar pull-ups+ 3 Pull-ups + 5 Toes to bar)

(L3: 5 Butterfly pull-ups + 5 Butterfly Chest to Bar)

 

Conditioning-

3 Rounds for max reps Burpees:

You have 5 minutes to complete the following…

50/35 Cal bike

25 Russian swings (70/53)

Max Burpees with time remaining in 5 min

*Rest 1 Min between Rounds

*Score is total Burpees after 3 Rounds

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25 Minute AMRAP*

In a pair, with 1 person working at a time, complete:

30 Thrusters (RX 95/65 Adv 135/95)

30 bar-facing Burpees

*every 5 minutes, complete 20 TTB (split work however)

Pairs must use one barbell to complete Thrusters & Burpees.

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Part A)

3 Rounds, not for time:

8 Olympic front squats (2 second negative)

(Level 1: 75/55)

(Level 2: 95/65)

(Level 3: 115/75)

(Level 4: 135/95)

 

1 Ring complex

(Level 1: 30 Second ring push-up hold + 10 supinated DB rows with pause at top of rep)

(Level 2: 3 Rounds of: 1 Strict ring knee to elbow + 1 Ring pull-up)

(Level 3: 5 Rounds of: 1 Strict ring toe to bar + 1 Chest to ring pull-up)

 

6 Side box step ups w/KB in Goblet hold (knee drive up at top)

(Level 1: No weight)

(Level 2: 26/18 KB)

(Level 3: 35/26 KB)

(Level 4: 44/35)

*Box height should be whatever puts your “driving” leg at parallel to the floor when it’s starting on the box. Usually a 16/12” box works fine.

 

Part B)

With a Partner, Alternate each interval:

4 x 500m Row

-rest 2 minutes-

8 x 250M Row

score = Fastest/Slowest 500M & 250M Row from each person

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Part A)

4 sets, not for time:

8 Barbell floor press

(Level 1: 95/55)

(Level 2: 115/75)

(Level 3: 145/85)

(Level 4: 185/105)

 

4 D-ball over shoulder

(Level 1: 60/30#)

(Level 2: 100/60#)

(Level 3: 150/100#)

 

6 Max height Wall balls (with Jump)

(Level 1: 14/10#)

(Level 2: 20/14#)

(Level 3: 30/20#)

 

4 Rounds, For Time:

20 Wall Balls (20/14)

30 Double-Unders

10 pull ups (or 5 bar MU for advanced option)

REST 1 MINUTE

 

Score = Total Time

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5 minute AMRAP:

20 goblet squats (53/35)

20 Toes to bar
20 single-arm kettlebell cleans (10L/10R) 53/35

20 Box Jump Overs (24”/20″)
20 Ring Dips

 

-Rest 3 minutes-

 

For Time:

20 goblet squats (53/35)

20 Toes to bar
20 single-arm kettlebell cleans (10L/10R) 53/35

20 Box Jump Overs (24”/20″)
20 Ring Dips

Cascade Crossfit