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Clean, Press, 1/2 Cindy

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CrossFit Spokane – CrossFit

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Warm-up

400m Run or 500m Row

Pass Through

Ring Rows

GHD Sit Ups

Short DB Complex

5 reps each

DL, Clean, Thruster, Press

Stretch (Wrist and Forearms)

Skill Work

Burgener WU / Progression

Weightlifting

Power Clean

Find 1 rep Max

5,3,2,2,1,1,1

Shoulder Press

Find 1 rep Max

5,3,3,1,1,1

Workout

1/2 Cindy (AMRAP – Rounds and Reps)

10 min AMRAP

5 Pull Ups

10 Push Ups

15 Squats

Recovery / Skill

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CrossFit Spokane – CrossFit

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Warm-up

Foam Roll

500m Row/400m Run/.5 Bike

2 x 10-15 (8min)

Band pass Throughs

Band Pull Aparts

Windmill

GHD sit Up or T2B

KBS

Mobility

Lax Ball Hamstring

Banded Hamstring

Wall Squat w/ in/ex rotation

Workout

Metcon (Time)

4 rounds

200m Run

15 Wall Ball 20/14

15 T2B
RX+) 30/20, Strict T2B

RX) 20/14

Lvl1) 14/10, leg raise or sit up

Extra work

2-3 Rounds

R/L/C Plank Hold

hold each postion for 30 sec

Double Unders and OHS

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CrossFit Spokane – CrossFit

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Warm-up

Weightlifting

Overhead squat (3-3-3-3-3)

Review and Practice the OHS, then:

Metcon

Metcon (Time)

Deck of Cards

Club- sit up

Spade- push up

Heart- slam balls 15/20

Diamond- SDHP 26/44

Ace- 10 burpees

Joker- 400m run

(Face cards are 10 reps each)
Done in teams of 2-4 people

Each card number is the reps done for that suit

Multiply the card number by the number of team.

Bro Day

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CrossFit Spokane – CrossFit

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Warm-up

400m Run

Pass Through

Ring Row

T Push Up

Windmill

T2B

Stretch as needed

Weightlifting

Bench Press (10,6,3,3,1,1,1)

Skill Work

Pull-ups (AMRAP)

Test your Max Pull Ups

Workout

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Extra work

Atlas Stone Lift

Lift the Atlas Stone to both Shoulders

or

Barbell Curl 50 reps (Time)

50 reps barbell curl 45lb/35lb

RX + 100 reps


Row row row your boat

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CrossFit Spokane – CrossFit

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Warm-up

Warm-up (No Measure)

Foam Roll

2 rounds:

200m legs only row

100m arms only row

then

dynamic mobility

Gymnastics

Wall Sit (Time)

Sit w/ your back against the wall, legs bent at 90* and thighs parallel to the ground.

Handstand hold (1-1-1)

Hold for ME time up to 1 minute

L-Hold (1-1-1)

30 sec hold

Metcon

Metcon (Time)

For Time:

3,000 m row

RX+: 5,000m row

L1: 1,500m row

Rope climb,sit up, row

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CrossFit Spokane – CrossFit

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Warm-up

Foam Roll 5min

8 Min

10-15 Each

Pass Through

Sacpula Push Ups

Flutter Kicks

Mtn Climbers

20 DU’s

Stretch as needed

Skill Work

Review and Practice Rope Climbing J- hook foot position

Workout

Metcon (Time)

4 Rounds

25 Sit Ups

3 Rope Climbs

500m Row
RX+) GHD Sit ups, Leg less Rope climbs from seated position

RX) As Shown

Lvl1) Modified Rope climbs

Extra work

2-3 x

8 – 10 reps

Single leg DL (R/L)

Single arm OHS (R/L)

Military Mission

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CrossFit Spokane – CrossFit

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Warm-up

Very Short. The workout will take sometime to complete

400m Run

10-15

push up

situp

squats

ring row/pullup

stretch

Workout

Military Mission (Time)

Teams of 4

1) Pre-mission training / Warm Up

5 min of Burpees

Every Rep is 2sec of teams time

2) Infill

Plate Carry 800m

2x25lb 3x45lb plates.

10 weighted squat penalty if plate touches the ground

3) Mission Objective

50 Slam Balls 30/20

100 Pullups

200 push ups

300 situps

400 air squats

500 DU’s or 500 single per person

4) Fire Fight

Tennis Ball Toss

5 push per person for every missed target

32 total / 8 throws per person

every hit = 2 sec off total time

5)Exfill

Plate and Bar Carry800m

2x 45lb/35lb bar loaded with 2x 25lb plates and 2x 45lb plates

carry the bars “Stretcher”style

extra team carries 1 x 45lb plate and 1 medball

10 Jumping squats penalty for dropping the plate or medball
RX+) To the fence

RX) as shown

Lvl1) scales weight, reps and distances as needed

Note)

Mens Weight Plates 2x 25lb, 3x 45lb, 1x 30lb slam Ball

Womens Weight Plates 2x 15lb, 3x 25lb, 1x 20lb Slam Ball

3 person teams adjust reps and weights to 75% of 4 person teams