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Linda

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Announcements

Dec 22- Christmas Strong Man 9am
Grab a partner and come test your strong man skills!
Brunch potluck immediately following
———————————————————————-
Jan 26 Mt Spokane Snowshoe and Cookie Exchange
8am meet up at the gym

CrossFit Spokane – CrossFit

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Warm-up

Run / Bike / Row…

20-30 Each

Band Pass Through

Band Pull Apart

2 x

5 Burpee

10 Mtn Climbers

15 Sit Ups

20 KBS

Stretch as needed throughout

Barbell Warm Up

Barbell Warm up (No Measure)

Barbell WU

-5 good mornings

-5 back squats

-5 elbow rotations

-5 strict press

-5 stiff legged DL

-5 front squats

(w/empty barbell)

Workout

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight

Linda (Team of 2/3) (Time)

10-9-8-7-6-5-4-3-2-1 Reps, For Time

Deadlift (1.5 Body Weight)

Bench Press (Body Weight)

Clean (3/4 Body Weight)

Note:

Use the body weight avg of the team for Rx.

Recovery

5-10 min stretch

or

ROM WOD


Team workout

By: 0

Announcements

Dec 22- Christmas Strong Man 9am
Grab a partner and come test your strong man skills!
Brunch potluck immediately following
———————————————————————-
Jan 26 Mt Spokane Snowshoe and Cookie Exchange
8am meet up at the gym

CrossFit Spokane – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

Teams of 3

9:00 AMRAP

Max cal bike

*Kb farmers hold (heavy)

1:00 Rest

9:00 AMRAP

Max Bupees to plate

*chin over bar hold

1:00 rest

9:00 AMRAP

Max Rope Climbs

* wall sit

* 1 partner works. 1 partner holds. 1 partner rests

Hang Squat Clean, T2B

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Announcements

Dec 22- Christmas Strong Man 9am
Grab a partner and come test your strong man skills!
Brunch potluck immediately following
———————————————————————-
Jan 26 Mt Spokane Snowshoe and Cookie Exchange
8am meet up at the gym

CrossFit Spokane – CrossFit

View Public Whiteboard

Hang Squat Clean (3-3-3-3-3)

Build to a heavy set of 3 from the hang

Metcon (AMRAP – Reps)

Partner AMRAP 16:00

1 Hang Squat Cleans (135/95)

1 Toes to Bar

3 Hang Squat Cleans (135/95)

3 Toes to Bar

5 Hang Squat Cleans (135/95)

5 Toes to Bar

7 Hang Squat Cleans (135/95)

7 Toes to Bar

9

9

….

Each partner does each full round. (1 works:1rests)

*No more than 65% of weight lifted today for the workout
RX+ 155/105

Bike, BJ, DL

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Announcements

Dec 22- Christmas Strong Man 9am
Grab a partner and come test your strong man skills!
Brunch potluck immediately following
———————————————————————-
Jan 26 Mt Spokane Snowshoe and Cookie Exchange
8am meet up at the gym

CrossFit Spokane – CrossFit

View Public Whiteboard

Warm-up

Run / Bike / Row

10-15 Each

Pass Throughs

Ring Row

w/ DB or KB

SLDL

Press

SDHP

Windmill

10-12 Hollow Rock / Hold

Stretch as needed

Weightlifting

Shoulder Press (5,5,3,3,1,1)

Test Day, find a 1-3 Rep max

Deadlift (5,5,3,3,1,1)

Test Day, find a 1-3 Rep max

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30/21 Calorie Bike

20 Box Jumps (24/20)

10 Deadlifts (165/115)
RX+ 245/165

Squat, Row, C & J

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Announcements

Dec 22- Christmas Strong Man 9am
Grab a partner and come test your strong man skills!
Brunch potluck immediately following
———————————————————————-
Jan 26 Mt Spokane Snowshoe and Cookie Exchange
8am meet up at the gym

CrossFit Spokane – CrossFit

View Public Whiteboard

Warm-up

Foam Roll/Lacrose Ball

Jump Rope Complex

3 rounds

Tabata 20/10

KBS

Push Up

Plank

Roll Over V-sit

Bird Dog

Mtn Climbers

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

Review, Practice, Warm Up

Clean / Jerk

Workout

Metcon (Time)

5 Rounds, On the 4:00

30 Air Squats

20/15 Calorie Row

7 Clean and Jerks (95/65)
RX+ 115/85

Extra work

3-4 rounds

30 sec Battle Rope

30 sec Burpee

60 sec Rest

Cool Down

STRETCH

OHS, Snatches, Burpees

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Announcements

Dec 22- Christmas Strong Man 9am
Grab a partner and come test your strong man skills!
Brunch potluck immediately following
———————————————————————-
Jan 26 Mt Spokane Snowshoe and Cookie Exchange
8am meet up at the gym

CrossFit Spokane – CrossFit

View Public Whiteboard

Warm-up

Foam Roll (w/ Thoracic extension)

Run/Bike/Row/Jump Rope

1-2 x 10-15 each

Pass Throughs

Cuban Press

Scap Push up

Scap Pull up

KBS

GHD Sit Up w/ 2sec Hold


Skill

Review, Practice, Warm Up

Hang / Snatch

OHS (3,3,3,3,3)

The OHS is a technical lift and requires a good amount of mobility in the shoulders. If the athlete struggles with OHS then this component will be utilized as a light skill session to work on mobility and movement. If the athlete is advanced and is comfortable with the OHS then this time will be utilized to go for a heavy 3 rep.

Workout

Metcon (Time)

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)
The athlete should choose a weight that they could do 20 unbroken reps with. The intent is to move efficiently through the workout.

Hang Cleans can be done in place of snatches if needed.

Recovery

ROM WOD

or

5-10 min Stretch

Row, jump rope, bike

By: 0

Announcements

Dec 22- Christmas Strong Man 9am
Grab a partner and come test your strong man skills!
Brunch potluck immediately following
———————————————————————-
Jan 26 Mt Spokane Snowshoe and Cookie Exchange
8am meet up at the gym

CrossFit Spokane – CrossFit

View Public Whiteboard

Warm-up

Lin/Lat Drills

Stretch

Metcon (Time)

1500m Row

100 Double Unders

50 Calorie Bike

100 Double Unders

1500m Row
L1- 200 Singles

Extra work

100 Sit Ups For Time (Time)

Ab Mat Sit Up As Fast As You Can

Bench , Squat Test

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CrossFit Spokane – CrossFit

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Warm-up

Lax Ball Chest and Feet or Foam Roll

2-3min Run/Bike/Row

Plate Drill

1-2 rounds 10-15 reps each

Pass Through

Ring Row

Scap Push Up

Samson Stretch

Down Dog / Push Up

Weightlifting

Bench Press (5,5,3,3,1,1…)

Back Squat (5,5,3,3,1,1…)

Workout

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

10 Slam Ball

10 KBS

10 Push Up

Workout

2-3 Sets

1A) 10-12 DB Fly

1B) 10-12 C2B Supine Row

2-3 sets

12-15 DB Curl

20-30 Tri Push Down

15-20 KB Shrug

Row, Burpee Power Snatch

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CrossFit Spokane – CrossFit

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Warm-up (No Measure)

5:00

foam roll

10:00

Group dynamic warm up

Snatch Progression

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 30:

120/100 Calorie Row,

90 Burpees over bar ,

90 Hang Power Snatches (75/55)

90/75 Calorie Row,

60 Burpees over bar,

60 Hang Power Snatches (95/65)

60/50 Calorie Row,

30 Burpees over bar,

Max Hang Power Snatches (115/75)

Partner 1: works

Partner 2: holds*

Partner 3: rests

*Rower – KB hold 70’s/53’s

*Burpee – Wall sit

*Snatch – Bar hang

FS, Pull up, jump rope

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CrossFit Spokane – CrossFit

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Warm-up (No Measure)

Warm-up

10:00 clock

:60 jump rope

10 squat press-outs

:20 kip swing

10 Side plank twist (each side)

:60 Glute bridge march (alternate legs)

Strict Pull Ups (Max set )

Metcon (Time)

Partner Workout:

3 Rounds each:

10 Front Squats (135/95)

20 Pull-Ups

100 Single Unders

(1:1 rest:work)

RX+ 185/135

C2B Pull up

50 Double Unders