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.