Cascade CrossFit – CrossFit

“Being a CrossFit Games Athlete is basically a mental illness.” – Rory McKernan


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

4 minutes of double under practice


170811.1 (AMRAP – Reps)

12 Min EMOM:

Min 1- 15 Seconds max Floor press @115/75#, rest remainder.

Min 2- 15 Seconds max bent row @115/75#, rest remainder.

Min 3- 15 Seconds max front squat @115/75#, rest remainder.


170811 (AMRAP – Reps)


Every 5 minutes for 20 minutes complete the following::

0-4 Min:

400m Run

100ft. Bear crawl (bent leg) from start of rack all the way to bikes

50ft. KB rack walk down ramp and back up (70/53)

Max Strict pull-ups with time remaining (Mod: Ring rows or toe spot Strict pull-ups)

*Rest from minute 5-6 then repeat 3 more times for a total of 4 Rounds

*Score is Total Strict pull-ups for all 4 Rounds

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)