Cascade CrossFit – CrossFit

Warm-up

With a barbell and a Band:

3 Muscle Snatch

10 Banded Goodmornings https://youtu.be/ZS0-1NTX9vI

3 Power Cleans

10 Glute Bridges on Floor Bodyweight

3 Power Snatch

Rest 10s

3 Push Press

10 Banded Goodmornings

2 Power Snatch

Rest 10s

2 Squat Cleans

2 Jerks

*Add weight and perform

1 Squat Clean

1 Jerk

*Work up to work weights.

*Take the time you need to go through as many sets as needed to coach your athletes. This should take the full allotted time.

Strength Work

1/12/18 Strength A

1) EMOM 5: 2 Squat Clean + Jerk @75% of Monday or a moderate load.

Rest 90s between EMOMs + add weight to bar
Beginner Strength Option:

1) Front Squat + Push Press: 5 x 3 + 3.

– Work to a challenging set of 3 Front Squat + 3 Push Press.

2) Work on Power cleans for reminder of time.

1/12/18 Strength B

2) EMOM 3: 1 Squat Clean + Jerk @85% of 1RM.

Metcon

Take 5 minutes and Warm-up Metcon Movements: deadlifts, wallballs, HSPU

1/12/18 Metcon (AMRAP – Reps)

“Open WOD 14.1” AMRAP 10:

30 Double Unders

15 Power Snatch (75, 55)

L3: (Clean and Jerk 75,55)

L2: (15 Double Unders) (Clean and Jerk 65,45)

L1: (30 Single Unders) (Clean and Jerk 55, 35)

Beginner:

AMRAP 10:

30 Single Unders

20 Mountain Climbers

10 DB Push Press (neutral grip, light)

Extra Credit

3 Options:

– Sled Pull Power Walk: 4 x 60 yards @heavy. Rest 60s. https://youtu.be/fFXUS75sHVk

– Glute Ham Raises: 4 x 8-10. Rest 60s.

– a)Banded Ab Pulldown https://youtu.be/Z49E5yXc8lw

b)Banded Pull-Through https://www.youtube.com/watch?v=9iEueQ8ZGzk

(Accumulate 100 reps of each. *Rest as needed between sets.)