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Recovery / Skill

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CrossFit Spokane – CrossFit

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

Weightlifting

Front Squat (5-5-5-3-2-1+)

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

Workout

Metcon (Time)

4 rounds

200m Run

15 T2B

15 jumping lunges (each leg)
RX+) Strict T2B

LV1) leg raise or sit up

Extra work

2-3 Rounds

R/L/C Plank Hold

hold each postion for 30 sec

Shuttle Sprints

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CrossFit Spokane – CrossFit

Warm-up

Warm-up (No Measure)

400m run/500m row

2×30 seconds each:

jumping jacks

mtn. climbers

hollow body rocks

burpees

walk outs

down dog w/pedals

Skill Work

DU practice

Dynamic Mobility

Running Mechanics

Workout

Metcon

10m Shuttle Sprint 30 sec (10 Rounds) (10 Rounds for reps)

10 Rounds

10 m Shuttle Run

30 Sec Work

1 min REST

Shuttle Sprints 10 x 100m (10 Rounds for time)

10 x 100m Shuttle Sprints

Sprint between 2 cones 10m apart

Shuttle Sprints 10 x 100m (10 Rounds for time)

10 x 100m Shuttle Sprints

Sprint between 2 cones 10m apart

Shuttle Sprints 8 x 80m (8 Rounds for time)

8 x 80m Shuttle Sprints.

Sprint between 2 cones 10m apart

Shuttle Sprints 8 x 80m (8 Rounds for time)

8 x 80m Shuttle Sprints.

Sprint between 2 cones 10m apart

Extra work

10 second Push Up Test (AMRAP – Reps)

10 second Push Up Test

RX+-Ring Push Ups

Upper Body Day or Row Push Up, Sit Up

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CrossFit Spokane – CrossFit

Warm-up

Row 200m / 100m Arms only

2-3 X 10-15reps

Pass Throughs

Ring Rows

T-Push Ups

T2B

20-30 sec OH Band Stretch / Distraction

Weightlifting

Bench Press

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

5, 5,5 5,3,1+


Workout

Metcon (Time)

5 Rounds

300m row

20 Push Ups

20 Sit Ups
RX+) Foot Elevated Push Ups, GHD Sit Ups

RX) Push Up, Sit Up

Lvl1) Incline Push Up, Sit Up

Workout

3-4 X Super Set

1 A) 10 Reps Heavy DB Row

1 B) 10 Reps Bar Dip

2-3 X Super Set

2A) 10 Reps 4 Way DB Complex

2B) 20 Reps KB Shrug

2-3 X Super Set (Get to 50 reps total)

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

Push Press, Run, DU

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CrossFit Spokane – CrossFit

Warm-up

4 x Tabata 20/10sec

Jump Rope

KBS

PVC OHS

Push Up

Stretch as needed

Weightlifting

Power Clean

40,50,60 75,85,95

1,1,1 3,2,1+

For the 40,50,60%

Do 1 Hang Clean, 1 Power Clean and 1 Front Squat

Workout

Metcon (Time)

4 Rounds

20 Push Press 95/65

400m Run

60 DU’s
RX+) 25 reps, 400m , 100DU’s 95/65

RX) 95/65

Lvl1) 65/35

Recovery / Skill

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CrossFit Spokane – CrossFit

Warm-up

Warm-up (No Measure)

5 Min Partner Row

Row 250 M, then switch

Class warmup

Prayer stretch

Barbell mash out

Sotts Press

Workout

Metcon (Time)

Partner 1:

Deadlift hold (205/155)

Partner 2:

21,18,15,12,9,6,3

Wall balls (20/14)

V-ups

*Partner 2 will complete 21 reps of wallballs, while partner 1 is in a deadlift hold. Then switch. Partner 1 will complete 21 wallballs.

Deadlift, Burpee, DU

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CrossFit Spokane – CrossFit

Warm-up

2-3 Rounds

15 Single Unders

10 DU’s

5 Triple Unders

(If you cant do DU or TU practice them)

10-15 reps

Pass Throughs

Ring Rows

Back Ext

Windmill

Mountain Climbers

Stretch as needed

Weightlifting

Front Squat

40,50,60% 70,80,90%

5,5,5 3,3,3+

Workout

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

5 Deadlift 275/225

10 Burpee

15 DU
RX+) 315/225, 10 Triple Unders

RX) 275/205

Lvl1) 225/185 or less, Single Unders


Extra work

Plate Push (6 Rounds for reps)

6 rounds 10m 30sec AMRAP

Sit Up / Box Jump

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CrossFit Spokane – CrossFit

Warm-up

400m Run / 500m Row

2 x 10-15 reps

Band Pass Throughs

Band Pull Aparts

Band OHS

Bottoms Up Press

T2B

Weightlifting

Shoulder Press

40,50,60% 70,80,90%

5,5,5 3,3,3+

Workout

Metcon (Time)

40-30-20-10

Box Jump

Sit Up
RX+) 30/24, GHD Sit Up

RX) 24/20, Ab Mat

Lvl1) 20/16 or Less

Recovery / Skill

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CrossFit Spokane – CrossFit

Warm-up

Warm-up (No Measure)

400m run/500m row

2x :30 each

jump rope

air squats

jump rope

push up to down dog

jump rope

mtn.climbers

jump rope

pass throughs

Mobility

Warm-up (No Measure)

-childs pose with arms on a box

-pigeon stretch with legs on a box

-glute/hamsting mash on box

-banded ankle mobility

Workout

Metcon (Time)

800m run

1:1 rest

600m run

1:1 rest

400m run

1:1 rest

200m run

Chief’ish

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CrossFit Spokane – CrossFit

Warm-up

Jump Rope Complex

2 Rounds

10-15 Each

Pass Through

Ring Row

GHD Sit Up

KBS

Mtn Climbers

Skill Work

Burgener WU (Hang Clean Version)

Weightlifting

Power Clean

40/50/60% 70/80/90%

5,5,5 3/3/3+


Workout

Metcon (Time)

200m run

5 rounds

3 Power Clean

6 Push Up

9 Air Squat

200m run

4 Rounds

3 Power Clean

6 Push Up

9 Air Squat

200m Run

3 Rounds

3 Power Clean

6 Push Up

9 Air Squat

200m Run

2 Rounds

3 Power Clean

6 Push Up

9 Air Squat

200m Run

1 Round

3 Power Clean

6 Push Up

9 Air Squat
RX+) 185/135

RX) 135/95

Lvl1) 95/65