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Tabata

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CrossFit Spokane – CrossFit

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Warm-up

Run or Bike or Row

2 rounds 10-15 each

Pass Throughs

OHS

Ring Rows

T- push up

KBS

(Stretch as you go )

Workout

Weightlifting

2 Dead Lift, 2 Hang Clean, 2 Front Squat

2 Deadlift

2 Hang Clean

2 Front Squat

Workout

Tabata (4 movements) (AMRAP – Reps)

8 rounds/20 sec work /10 sec rest

Pull Up

1min rest

Push Up

1min rest

Sit Up

1min rest

Squat
Record the total for the lowest number of reps from each movement.

Example

5/6/8/11 = 30 reps total

RX) No modification

Lvl 1) Any modified movement

Sunday

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CrossFit Spokane – CrossFit

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Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (Time)

In teams of 4, complete the following:

300 Kettlebell Swings (24/16 kg)

250 Push Press (95/65 lbs)

200 Pull-Ups

150 Box Jump-Overs (24″/20″)

1600 Meter Medicine Ball Relay

Bench and recovery

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CrossFit Spokane – CrossFit

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Warm-up

Coaches coice. Lots of stretching and mobility.

Weightlifting

Bench Press (10-8-5-5-5)

Work up in weight each set. Depending on how you feel you can go for a new 5 rep max or just work on moderate weight and form.

Metcon (Time)

1000m row

20 push up

20 pull up

800 m run

20 push up

20 pull up
Today is an active recovery day so treat it as such. Slower steady pace allowing the body to move through the motions without high intensity.

Makeup Day (No Measure)

Metcon Makeup Day
If you missed a wod this week, you can opt to perform it today. Record your score on the appropriate day.

Scotty

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CrossFit Spokane – CrossFit

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Warm-up

Warm-up (No Measure)

Partner WU

P1: 200m run

P2: wall sit

(switch)

P1: 200m run

P2: plank hold

(switch)

P1: 200m run

P2: hanstand hold

(switch)

mobility

Weightlifting

10 min. EMOM

Odd: 3 Deadlifts

Even: 40 sec. barbell hold
For each set of Deadlifts, add 10-30lbs. focusing on speed and technique. The last set should be just as quick and “perfect” as the first set.

Metcon

Scotty (AMRAP – Rounds and Reps)

11 min. AMRAP

5 Deadlifts 255/185

18 Wallballs 20/14

17 Burpee over Bar

RX+ : 315/255

DU and DB Snatch

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CrossFit Spokane – CrossFit

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Warm-up

Run 400m/Row 500m

3 rounds

10 banded good mornings

10 1 Arm DB Sq Thruster

10 Ring rows

10 pass throughs

1 min plank hold

Snatch (5-5-5-5)

We are focusing on skill and form. If snatching is new and uncomfortable

for you then work on the technique and do not focus on weight. If your technique is solid then progress in weight.

Metcon (AMRAP – Reps)

In front of a clock set for 12 minutes:

1 minute of double-unders

1 minute of 50-lb. dumbbell snatches

2 minutes of double-unders

2 minutes of 50-lb. dumbbell snatches

3 minutes of double-unders

3 minutes of 50-lb. dumbbell snatches

Buddy DU’s

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CrossFit Spokane – CrossFit

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Metcon (Time)

4 Rounds For Time:

Teams of 2

Round 1: 75 Double Unders/ Overhead Squat (95/65)

Round 2: 75 Double Unders/ Push Press (95/65)

Round 3: 75 Double Unders/ Sumo Deadlift Highpull (95/65)

Round 4: 75 Double Unders/ Front Squat (95/65)
Time will be number of seconds minus total reps reps performed by both team members, not including DU’s (yes you can use a calculator 😉)