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Recovery / Skill

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CrossFit Spokane – CrossFit

Warm-up

Warm-up (No Measure)

Rowling

Then…

Barbell Warmup + Active Stretching

5 Good Morning

5 Back Squats

5 Elbow Rotations

:30 Second Active Spidermans

5 Strict Press

5 Stiff Legged Deadlifts

5 Front Squats

:30 Seconds Push-up to Down Dog

Mobility

Pigeon Pose on Box – :30 Seconds Each Side

Ankle Stretch on Box – :30 Seconds Each Side

Workout

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

Partner KBS & Squats

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CrossFit Spokane – CrossFit

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Warm-up

With Your Partner

1000 meters for time (Split between two partners)

Then

2 Rounds

8 Leg overs

8 Up and Over

30 Med Ball Sit Up Pass (total)

Stretch as needed

1000m Partner Row (Time)

1000 meters for time split between two partners.

-5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters.

-There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval.

-For example, if they land at 97 or 103, penalty is 3 burpees.

-Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing.

-They can sit ready on the erg as they wait.


Weightlifting

Shoulder Press

40,50,60 % 65,75,85%

5,5,5 5,5,5+

Workout

Partner 400 KBS / 200 Squat (Time)

Team of 2 completes 400 KBS and 200 Air Squat.

This is an “I Go / You go”

Each partner has to do the same amount of reps unbroken each set.

Example P1 does 20 KBS partner P2 does 20 KBS

Penalty for not doing the same is 3 Burpees for each uncompleted rep before continuing

RX+) 44/26

RX) 35/18

Lvl1) 26/12
This can be done in any order or combination of movements.

200 KBS/100 Squat (Time)

200 American KBS

(RX 35/18 RX+ 44/26)

100 Air Squats
This can be done in any order or combination of movements.

Upper Body Day or Recovery / Skill

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CrossFit Spokane – CrossFit

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Warm-up

400m Run

Plate Drill

1-2 X 10-15reps

Pass Throughs

Ring Rows

T-Push Ups

T2B

20-30 sec OH Band Stretch / Distraction

Weightlifting

Bench Press

40,50,60% 65/75/85%

5, 5, ,5 5, 5, 5+

Workout

4 X Super Set

1 A) 10 Reps Heavy DB Row

1 B) 10 Reps Bar Dip

3 X Super Set

2A) 10 Reps 4 Way DB Complex

2B) 20 Reps KB Shrug

2-3 X Super Set

3A) 15-20 Barbell or EZ Bar Curls

3B) 15-20 Push Up

Extra work

100 Sit Ups For Time (Time)

Ab Mat Sit Up As Fast As You Can


Cleans/Cleans/Cleans

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CrossFit Spokane – CrossFit

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Warm-up

Jump Rope Complex

Pass Throughs

Ring Rows

Bottom Up Press

KBS

Single Leg DL

Stretch as needed (Wrist/Forearm)

Jump Rope Complex (Time)

50 Double Foot

50 Single Foot Alternating

50 Single Foot Double Hop Alternating

50 Single Foot Alternating

50 Double Foot

50 DU’s

Skill Work

Burgenr WU (Clean Version)

Weightlifting

Power Clean (5/5/5 5/5/5)

40/50/60 %

5/5/5

65/75/85%

5/5/5+

Workout

Death By Clean & Jerk, Power Clean, Sit Up (AMRAP – Rounds and Reps)

1 CJ 1min

2 CJ 2 Min

3 CJ 3min…

When you fail to complete the required reps continue with Power Cleans on the next round

7 Clean 7min

8 Clean 8min…

When you fail to complete the required reps continue with sit ups on the next round

12 Sit up 12min

13 Sit up 13min…

RX+) 155/105

RX) 135/95

Lvl1) 95/65 or less

Team workout

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CrossFit Spokane – CrossFit

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Warm-up

Foam Roll

200-300 Jump Rope (Varying foot pattern)

2x 10-15

Pass Through

Ring Row

DB Thruster

KBS

Back Ext.

Stretch as you go

Skill Work

Review, Practice and Warm Up

Push Press/Push Jerk

Front Squat

Hang Clean

Dead Lift

Workout

Team: Run, S2OH , FS, PC, DL (Time)

Team of 2

Partner 1 runs Partner 2 performs AMRAP of the given movement until P1 returns then they switch.

Scoring:

Subtract 1 sec off total time for each completed rep as a team.

Movment’s:

Shoulder 2 Overhead

Front Squat

Hang Clean

Dead Lift

Example:

P1 Runs 400m

P2 AMRAP Push Jerk

Switch

P2 Runs 400m

P1 AMRAP Push Jerk

Switch

P1 Runs 400m

P2 AMRAP Front Squat

Switch

P2 Runs 400m

P1 AMRAP Front Squat…
RX+) 155/105

RX) 135/95

Lvl1) 95/65

Workout

Run, S2OH, FS, HC, DL (Time)

400m Run

15 Shoulder to Overhead

400m Run

15 Front Squat

400m Run

15 Hang Clean

400m Run

15 Dead Lift
RX+) 155/105

RX) 135/95

Lvl1) 95/65