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Bench Press Test, Row/Burpee/Push Up

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CrossFit Spokane – CrossFit

Warm-up

2-3 min Row, bike or Run

2x 10-15 each

Pass Throughs

Shoulder Bands 8-10 reps each

(90/90, Row, Rev Fly)

Push Up

GHD Sit Up

Weightlifting

Bench Press

45,65,75% 85,95,105+%

5,3,3 1,1,1

Workout

1) C2B Supine Row 3 x 10-15 reps

2) Chain Push Ups Drop Set 2-3 x 8-12 reps each

3) 4 way DB Complex 2-3 x 10 each

4) 75-100 Tricep Push Downs w/band

Extra) Sled Rope Pull (Hand over Hand) 4-6 sets

Men 90-180lb (On the sled)

Women 50-100lb (On the sled)

Workout

Metcon (Time)

750m Row

30 Box Jumps

30 Push Ups

500m Row

20 Box Jumps

20 Push Ups

250m Row

10 Box Jumps

10 Push Ups
RX+) 30/24

RX) 24/20

Lvl1) 20/16, Incline Push Ups


Partner Day

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CrossFit Spokane – CrossFit

Warm-up

Partner WU

Foam Roll

Shoulder Bands

2 Rounds

6 Leg Overs

4 Over Unders

Sled Push w/ Partner

Workout

Partner Pull Up/KBS & Plate Push/Sit Up (Time)

Teams of 2 For Time

Alternate “I Go You Go’

Pull Ups

12,10,8,6,4,2

KBS 53/35

5,10,15,20,25,30

Rest 3 Min

Plate Push

12,10,8,6,4,2

Sit Up

5,10,15,20,25,30
RX+) 72/53, C2B

Lvl 1) 35/18, Ring Row or Bands


Ironhide

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CrossFit Spokane – CrossFit

Warm-up

Warm-up (No Measure)

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Mobility

Hamstring Stretch on Box

Couch Stretch

Pigeon Pose

Metcon

Metcon (AMRAP – Reps)

AMRAP 7:

Burpee Box Jump Overs (24/20)

On the Minute: 7 Deadlifts (225/155)

Row/Bike, Air Squat , DB Snatch

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CrossFit Spokane – CrossFit

Warm-up

20-30 Pass throughs

400m Run

Group Stretch

DB Complex

Weightlifting

Shoulder Press

40,50,60% 75,85,95%

5,5,5 1,1,1+

Workout

Metcon (Time)

5 Rounds

20 Air Squats

10/7 cal Row or 15/10 cal Bike or 100m Run

10 Alternating Dumbbell Snatches (40/25)

Choosing a weight on the dumbbell that athletes could complete 20+ repetitions without breaking rhythm. These will be 10 total reps.

If not biking today, perform one of the following:
RX+) 50/35

Lvl1) 30/15…

Extra work

Max Plank (Time)

Hold Plank Pos

Super Annie

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CrossFit Spokane – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

Row/Run/Bike

Dynamic Mobility

Weightlifting

Front Squat (5-5-5-1-1-1+)

40%-50%-60%-75%-85%-95%

Metcon

Metcon (Time)

100 Double Unders

50 AbMat Sit-ups,

200m Run

80 Double Unders,

40 AbMat Sit-ups,

200m Run

60 Double Unders,

30 AbMat Sit-ups,

200m Run

40 Double Unders

20AbMat Sit-ups

200m Run

20 Double Unders

10 AbMat Sit-ups

200m Run

*25 min. time cap

Metcon

Metcon (Time)

“Wrecking Annie”

100 DUs

50 ab mat sit-ups

200m sandbag carry

80 DUs

40 sit-ups

200m sandbag carry

60 DUs

30 sit-ups

200m sandbag carry

40 DUs

20 sit-ups

200m sandbag carry

20 DUs

10 sit-ups

200m sandbag carry

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Slot Machine

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CrossFit Spokane – CrossFit


Warm-up

Warm-up (No Measure)

:30 Seconds Jumping Jacks

10 Good Mornings

10 Back Squats

:30 Seconds Push-ups to Down Dog

10 Elbow Rotations

10 Strict Press

:30 Seconds Active Spidermans

10 Stiff-Legged Deadlifts

10 Front Squats

:30 Seconds Active Samson

10 Deadlifts

10 Push-ups

Warm-up (No Measure)

Couch Stretch

Lateral Hip Opener

*warm up for workout

Metcon

Metcon (AMRAP – Reps)

In teams of 3:

AMRAP 7:

50 Back Squats (135/95)

50 Back Squats (185/135)

AMRAP Back Squats (225/155)

rest 3 minutes

AMRAP 7:

50 KBS (44/26)

50 KBS (53/35)

AMRAP KBS (70/53)

rest 3 minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

L1: lighter

*weights should be set where an athlete can perform 25, 20 and 15 reps at each weight set

Upper Body Day, Run/KBS/SB/BJ/PU

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CrossFit Spokane – CrossFit


Warm-up

2-3 min Row, bike or Run

2x 10-15 each

Pass Throughs

Shoulder Bands 8-10 reps each

(90/90, Row, Rev Fly)

Push Up

GHD Sit Up

Weightlifting

Bench Press

40,50,60% 75,85,95%

5,5,5 1,1,1+

Workout

1) C2B Supine Row 3 x 10-15 reps

2) Chain Push Ups Drop Set 2-3 x 8-12 reps each

3) 4 way DB Complex 2-3 x 10 each

4) 75-100 Tricep Push Downs w/band

Extra) Sled Rope Pull (Hand over Hand) 4-6 sets

Men 90-180lb (On the sled)

Women 50-100lb (On the sled)

Workout

Metcon (Time)

2 Rounds

400m Run

20 Slam Balls 20/15

20 Box Jump 24/20

400m Run

20 KBS 53/35

15 Pull Ups
RX+) 30/20, 30/24, C2B

RX) 20/15,24/20

Lvl1) 15/10, 20/16, Modified PU or Ring Row

DT

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CrossFit Spokane – CrossFit


Warm-up

2 rounds, 5 min. EMOM

1. Pass Throughs/Shoulder drill

2. 15/12 cal row or 200m Run

3. 30-50 DUs

4. 15 KBS

5. 10 – 15 T2B / Leg Raises

Weightlifting

2 sec Pause Clean Complex

2 sec Pause Below Knee

2 sec Pause Hang Position

1 Hang Clean

1 Power Clean
6 x 1 Complex

Use a weight that you comfortably handle (not too light)

If you are proficient at the complex go for a max

Skill

Review “DT” Movements and Workout Standards

Workout

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Extra work

3 Rounds

10 Hip Ups

10 Body /Buzz Saw

20 Bicycles (2 count)

Running, sit ups, push ups

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CrossFit Spokane – CrossFit

Warm-up

Coaches choice

Workout

Shuttle Sprint/Push Up/Sit Up (AMRAP – Reps)

6 Rounds (30 Sec work/30Sec Rest)

Shuttle Sprints (10m)

Push Ups

Sit Ups

Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here