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The Chief

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Announcements

September 4th 6-7pm Pelvic Floor Class
FREE!! For members and non-members
Happy Birthday Jaimie Ryan and Sam Canty and Mason Acheson!!

CrossFit Spokane – CrossFit

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Warm-up

Row/Bike/Run

Dynamic Mobility

Plate Drill

Group Stretch

Weightlifting

Deadlift (5-5-5-5-5-5)

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

Workout

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Run, HSPU

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Announcements

September 4th 6-7pm Pelvic Floor Class
FREE!! For members and non-members

CrossFit Spokane – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

500m row

8 mins. of:

10 shoulder band drills

5 inch worm push-up to down dog

10 KBS

Active Samson stretch

30 sec. handstand hold

*stretch

Weightlifting

Shoulder Press (5,5,5 5,5,5+)

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

On last set, after completing 5+ shoulder press, AMRAP Push Press

Handstand Push-ups (1-1-1)

Review and practice handstand push-ups and appropriate modifications

Metcon

Metcon (AMRAP – Reps)

10 min. EMOM

100m run

AMRAP HSPU

* score is total completed HSPU reps

RX+ strict HSPU

*sub 150m row if necessary

Thrusters, Pull-Ups, Burpees, DUs

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Announcements

September 4th 6-7pm Pelvic Floor Class
FREE!! For members and non-members

CrossFit Spokane – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Foam Roll

2 min. drill

2 mins. shoulder mobility

2 min. drill

2 mins. hip mobility

Weightlifting

Thruster (3-3-2-2-2)

Super Set thrusters with 30-45 second L-Hold

Build in weight each set, keeping in mind now is a good time to practice perfect!

Gymnastics

L-Hold (1-1-1-1-1)

30 sec hold

Metcon

Metcon (Time)

3 rounds:

3x

7 Thruster 75/55

7 Pull-Ups

7 Burpees

then

50 DUs

RX+: 95/65
Try to complete each round of thrusters, burpees and pull-ups within a minute

DL, BJ

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Announcements

September 4th 6-7pm Pelvic Floor Class
FREE!! For members and non-members

CrossFit Spokane – CrossFit

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Warm-up

Row 300m follwed by 200m arms only

2x

10 KBS

10 Strict Pull ups

10 KB Floor Press

10 Banded Good Mornings

5 Goblet Squats with 3-5 second pause at bottom

Weightlifting

Bench Press (5-5-5-5-5-5+)

40-50-60-65-75-85%

Metcon (Time)

21-15-9:

Deadlifts (275/185)

Box Jump (30/24)

The weight on the deadlift still should be something that athletes are capable of completing 12+ repetitions when fresh. Within the workout, this should be a weight that athletes can work through small sets with. However, it should be slightly heavier than what the athlete is accustomed to.

Extra work

50 Barbell Curls

40 Bent Over Rows

30 DB Flies

Run, WB, DB Snatch

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Announcements

September 4th 6-7pm Pelvic Floor Class
FREE!! For members and non-members

CrossFit Spokane – CrossFit

View Public Whiteboard

Warm-up

400m Run or 500m Row

Then 6-8 minutes of

1 minute jumping jacks

10 push ups or dips

10 front rack lunges w/ KB

10 Cuban presses

5 TGU/side

Stretch as needed (esp wrists)

Weightlifting

Front Squat (5-5-5-5-5-5)

40-50-60-65-75-85%

This week we are working off of our 100% 1 rep max again.

Metcon (Time)

3 Rounds:

800 Meter Run

30 Wallballs (20/14)

30 DB Snatches (50/35)

choose a medicine ball and dumbbell weight that you are capable of holding on for 25+ repetitions unbroken when fresh. Within the workout today, athletes will find the right stimulus by completing each movement in 1-3 sets.

If unable to run, complete one of the following:

50/35 Calorie Assault Bike

80/55 Calorie Schwinn Bike

1000/800 Meter Row

Run/T2B, Shoulder Press

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CrossFit Spokane – CrossFit

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Warm-up

60sec Each Lax ball bottom of your feet (No Shoes)

60 sec Down Dog

10 Mtn Climbers

10 Groiners

Roll Over v-sit

Pigeon Stretch

Pass Throughs

Ring Rows

Jump Rope Complex

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

Weightlifting

Shoulder Press (5,5,5)

40,50,60%

5,5,5

Final day of the deload week.

Next week we start to build back up to the final test week.

***Remember Practice Perfect***

You are only doing 3 x 5 so Make Them “PERFECT” Reps.

Workout

Fist Bumps and Cheering (No Measure)

Start of Workout:

Before the start of the workout give your Team / Classmates a “Fist Bump” prior to starting.

End of Workout:

When you finish your workout stick around and cheer your Team / Classmates on until they are finished too.


***Touch my Fist Bro***

Metcon (Time)

On the 3:00 x 7 Rounds:

400 Meter Run

12 Toes to Bar

The score is the slowest of the 7 rounds.

The toes to bar to be completed in 2 sets maximum on each round.

The number or variation can be adjusted to accomplish this.

If 400m is too long of a run for the 3min interval perform 200m.

If unable to run, complete one of the following:

500/400 Meter Row

25/18 Cal. Bike
Scaling for T2B

Leg Raises

GHD Sit Ups

AB Mat situps

Recovery

Go Throught e Warm Up Again

Squats, Sit-Ups, Deadlifts

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CrossFit Spokane – CrossFit

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Warm-up

Warm-up (No Measure)

Run/Row/Bike/Jump

6 mins.:

10 mini band drills

5 air squats

5 jump squats

10 good mornings

plank hold – 30 seconds

Weightlifting

Deadlift (5, 5, 5)

5 – 5 – 5

40% 50% 60

*Deload week, focus on form and technique

Metcon

Metcon (Weight)

On the 3:00 x 7 Rounds (21 Minutes):

21 AbMat Sit-Ups

14 Medicine Ball Squat Jumps (30/20)

7-6-5-4-3-2-1 Deadlifts

*weight on deadlifts should be challenging. either choose to go up in weight each round, or stay at one challenging weight throughout. score today is total weight lifted with deadlift

Extra work

Warm-up (No Measure)

3x

10 BB Good Mornings

10 Bulgarian Split Squats

Rowing, Burpees

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CrossFit Spokane – CrossFit

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Warm-up

Warm-up (No Measure)

Foam Roll

Dynamic Mobility

Static Mobility

-banded warrior

-barbell tricep smash

-oly wall squat w/internal and external rotation

Metcon

Metcon (AMRAP – Reps)

30 min. alternating EMOM

Even Mins. – 12/10 cal. row

Odd Mins. – 12 burpees

These numbers are meant to be challenging, but ideally something that athletes can complete between 45-50 seconds each round. Some modification options would be to bring the rep numbers down to somewhere between 10-15, to make each minute :45 seconds on and :15 seconds off, or to bring down the total number of rounds. It is better to pick a modification from the beginning and stick to it than it is to modify in the middle of the workout.

RX+: 15/12 row, 15 burpees

Power clean, pull up

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CrossFit Spokane – CrossFit

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Warm-up

500m Row or .5 Mile Bike

Group stretch

Plate Drill

2 x

15-20 Pass Throughs

ATW Drill

5 Inch Worm / Up Dog / Push Up

***Any Stretching or Warming Up you go***

Weightlifting

Bench Press (5-5-5)

40%, 50%, 60%

Deload week

Skill Work

Hang Clean/Power Clean & Jerk Progression and Review

Workout


Metcon (Time)

5 rounds for time:

5 Power Clean and Jerks (155/105)

10 Chest to Bar Pull-ups

Choose a weight on the barbell that they could complete unbroken when fresh, but one that will likely be completed in quick singles or very small sets during the workout.

You can also look to choose a pull-up variation they could complete unbroken when fresh, but one that break into 2 sets per round within the workout.

Extra work

3 x 25-30 Reps

DB Bicep Curl Complex

Band Push Downs