CFE Blog

Warm-up 0-5:00 Briefing 5:00-15:00 Kneeling T Spine Rotations Against Wall x10/10 Both Directions Pvc Press Out 2×10 Prone Snow Angel 2×10 Prone PVC Press 2×15 Shoulder Press Demo 15:00-25:00 Shoulder Press (10-10-10) Metcon (AMRAP – Rounds and Reps) 10 AMRAP 10 Toes to Bar 20 Alternating DB Snatches
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Warm-up 0-5:00 Briefing 5:00-30:00 Foam Roll Legs/Hips/Back Pigeon Stretch Seated Leg Raise Scorpions Laying Rainbow I’s Y’s T’s W’s Jumping Jacks Metcon (No Measure) 4 Rounds Double Tabata 40:20 Planks Step Ups Pushups Situps Jump Rope Go through movements as a circuit for 4 Rounds Use as a recovery day, no scoring so move at a moderate pace
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Warm-up 0-5:00 Briefing 5:00-15:00 Split Squat Deadlift w/ Barbell Jefferson Curl Good Mornings Snatch Grip DL Demo Snatch Grip Deadlift (3-3-3-3-3) Same Weight Metcon (Time) 5 RFT 12 Thrusters 95/65 9 Power Snatches 95/65 9/7 Cal Row Same weight for thrusters and snatches
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Warm-up 0-5:00 Briefing 5:00-15:00 Wrist Mobility Elbow Rotations Power Clean Technique 3 Position Power Clean (1-1-1-1-1) Above knee, below knee, from ground Same Weight Metcon (AMRAP – Rounds and Reps) 15 AMRAP 15 Power Cleans 95/65 30 Double Unders 15 Situps 30 Double Unders
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Warm-up 0-5:00 Briefing 5:00-20:00 Ankle Mobility Band Pull Aparts OH Band Pull Aparts Back to Wall Vees Squat Therapy OH Squat Technique and Demo Overhead Squat (10-10-10) Increase weight every round Metcon (AMRAP – Reps) 7 AMRAP 2-4-6-8-10… Burpees over Bar Pullups
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Workout of the Day

CrossFit

  • CrossFit WOD 10/23/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    Kneeling T Spine Rotations Against Wall x10/10 Both Directions

    Pvc Press Out 2×10

    Prone Snow Angel 2×10

    Prone PVC Press 2×15

    Shoulder Press Demo

    15:00-25:00
    Shoulder Press (10-10-10)
    Metcon (AMRAP – Rounds and Reps)
    10 AMRAP

    10 Toes to Bar

    20 Alternating DB Snatches

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