CFE Blog

Warm-up AMRAP 3 Dead hang M1 10s M2 20s M3 30s AMRAP 3 Chin over bar hold (kneel to scale) M1 10s M2 15-20s M3 20-30s Metcon prep GHD Demo (Bend & Snap) Metcon (3 Rounds for weight) Landline/DB/KB Row x10 Seated Lateral Raise (Tempo) X8 0-3-3 5 rounds Lat pull down (one band each arm) 4×12 *Across **Use the rounds to log the weight used at each movement *Increase...
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Warm-up Banded ankle mobility Banded hip mobility Back bend/asst back bend T/y/I x8 each 2 rounds Push ups Pike push-ups HSPU Clean deadlift Muscle clean Power clean high Power clean mid Power clean low Clean Metcon (Weight) With a Running Clock Min 0-10 x10 push-ups Power clean 3-2-1 Min 10-20 x10 HSPU/Pike Push-ups Cleans 3-2-1 Min 20-30 Clean – Build to a 2RM *As the movement progresses and ROM increases,...
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Warm-up Mid archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Paused Front Squat (6×5) *Across/Tempo **3-2-3 ***The variables will greatly effect how much weight can be used. ****Create a consistent movement and learn something *****Increase load from previous week Metcon (No Measure) DB/KB step-ups x8 each leg (not alt) Deficit KB deadlift (break the plane) x15 Side plank 45s each side Three rounds *Flow through...
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Warm-up Roll legs and lats Banded runner stretch Banded kneeling hip thrust Banded side steps Banded squats Pulls parts Front squat Press Thruster Single Standing double Double 2 rounds of 3 thrusters 10 dubs CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap *Consistency goes a long way here. **Maintain as unbroken sets of thrusters as possible.
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Warm-up Row 500m Pick drill Catch to extension Burpee Box Jump Methods 3.2.1.Go! Metcon (Time) Row 75 cal Burpee box jumps x25 4 rounds *Strap in for a grind. **300cal of rowing + 100 Burpee box jumps = pace and consistency.
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Workout of the Day

CrossFit

  • CrossFit WOD 1/29/20

    Warm-up
    AMRAP 3

    Dead hang

    M1 10s

    M2 20s

    M3 30s

    AMRAP 3

    Chin over bar hold (kneel to scale)

    M1 10s

    M2 15-20s

    M3 20-30s

    Metcon prep

    GHD Demo (Bend & Snap)
    Metcon (3 Rounds for weight)
    Landline/DB/KB Row x10

    Seated Lateral Raise (Tempo)

    X8 0-3-3

    5 rounds

    Lat pull down (one band each arm)

    4×12
    *Across

    **Use the rounds to log the weight used at each movement

    *Increase Load where possible from last week.

    ****Lat pull down should be incredibly difficult. Reps 11-12 very labored.
    Metcon (AMRAP – Rounds)
    Single arm DB/KB Push press 2-4-6

    Sit-ups /GHD sit-ups x8

    AMRAP 15
    *Greatly challenge the weight of your KBS.

    **The order is PP/Sit ups/other arm PP/Sit ups

    ***Flow consistently for the duration of this AMRAP

CrossFit Teens

  • CrossFit Teens WOD 1/22/20

    Big Clean Complex
    6 Sets for Max Load

    High Hang Clean+Low Hang Clean+Clean+Push Press

    High Hang Clean+ Low Hang Clean+Clean+Push Jerk

    High Hang Clean+Low Hang Clean+Clean+Split Jerk

    All Cleans must be Squats

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