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Tuesday 06192018


CrossFit Pella – CrossFit

Warm-up Lunges (No Measure)

10 PVC pass throughs

10 PVC OHS

20 lunges (10/10)

10 sit ups

Repeat 3 x

Single leg DL with KB or DB (4x 6/6 work upon weight as desired )

Very slowly and deliberately, hinge through hips with opposite leg out straight and back flat.

Metcon (AMRAP – Reps)

MetCon:

3 rounds for total reps:

1 minute sumo deadlift high pulls (95/65)

1 minute sit-ups

1 minute push presses (95/65)

1 minute sit ups

Rest 1 minute

Finish: Slow and steady birddogs 3 x 10

Mobility: Hollow rocks 3 x 10

Monday 06182018


CrossFit Pella – CrossFit

Warm-up (No Measure)

Jog 250m

Repeat the following 2x:

10 strict dumbbell presses

10 air squats

20 walking lunges

20 bird dogs

10 burpees

10 knee raises

Metcon (AMRAP – Rounds and Reps)

MetCon:

12 min AMRAP (thanks Icon athlete)

3 power cleans (165/115)

6 HSPU (scale to 30 second HS hold or 30 second plank)

9 Toes to bar (scale to knees to elbow)

12 Over the bar burpees

Finish: Run 800m, 60 second plank,

Run 800m, 60 second plank

Mobility: Crossover symmetry

Friday 06152018


CrossFit Pella – CrossFit

Rowing warmup (No Measure)

Row 200m

10 burpees

Row 200m

10 air squats

Row 200m

10 push ups

Metcon (Time)

MetCon:

Cash in: 800m run (1000m row)

7 RFT

7 power cleans 155/105*

14 hand release push ups

Cash out: 800m run (1000m row)

*a weight that can be done unbroken when fresh

Finish: 3 x 8-10 toes to bar

Mobility: Crossover symmetry

Thursday 06142018


CrossFit Pella – CrossFit

WarmupM (No Measure)

2 rounds:

10 PVC pass throughs

10 OHS with PVC

10 leg swings per side

400m run

Metcon (Time)

MetCon: from CF linchpin

3 RFT

75 air squats

25 pull-ups

15 bench press 155/105 (to be done upstairs, may require sharing of bars or can be done with dumbbells using med-ball as a “bench”)

Mobility/Finish: ROMWOD

Wednesday 06132018


CrossFit Pella – CrossFit

Dynamic warmup 3 (No Measure)

Row 250m

5 Samson stretches

10 overhead wall slides

10 pushups

Repeat 2x

Single leg DL with KB or DB (3×8/8)

Very slowly and deliberately, hinge through hips with opposite leg out straight and back flat.

Metcon (AMRAP – Reps)

MetCon:

EMOM 16 minutes (alternating)

0,4,8,12: 40 DU (120 singles)

1,5,9,13: 15 dumbbell push presses (50/35)

2,6,10,14: Side plank holds for a minute (alternate R/L)

3,7,11,15: 30 goblet squats (one DB only 50/35)

Finish: 3 x 10 hollow rocks and 3 x 10 supermans

Mobility: Couch stretch 2 x 1 minute/side

Tuesday 06122018


CrossFit Pella – CrossFit

Warm up H (No Measure)

2-3 rounds

Run 200m

5 inch worms

10 push ups

15 air squats

20 jumping jacks

Overhead Squat (10-8-6-6-4-4)

Metcon (Time)

MetCon:

20 burpees to a 6 inch target

30 walking lunges (no weight)

40 sit ups

30 walking lunges (no weight)

20 burpees to a 6 inch target

Finish: lateral raises with light weights (metal plates/small dumbbells) 3 x 10-15

Mobility: hip work (lizard/dragon)

Monday 06112018


CrossFit Pella – CrossFit

Dynamic warmup 1 (No Measure)

50 high knees

50 butt kicks

40 mountain climbers

40 lunges

30 jumping jacks

30 air squats

20 push-ups

20 sit ups

Metcon (Time)

Happy Sunday Birthday, Karmen!

4 RFT (rest 2 minutes between rounds)

400m run

20 hang cleans 95/65

20 push press 95/65

Finish: identify June skill and spend 10 minutes.

Mobility: Crossover symmetry

Monday 06112018


CrossFit Pella – CrossFit

Dynamic warmup 2 (No Measure)

10x Front knee hugs to chest

20x Walking hip circles forward

20x Walking hip circles backwards

30x overhead walking lunges

30x right foot hops

30x left foot hops

40x Jumping jacks

40x air squats

Metcon (Time)

MetCon:

Happy Sunday birthday , Karmen!

4 RFT (rest 2 minutes between rounds)

400m run

20 hang cleans 95/65

20 push press 95/65

Finish: identify June skill and spend 10 minutes.

Mobility: Crossover symmetry

Friday 06082018


CrossFit Pella – CrossFit

Kb burpees (No Measure)

50 kb swings

Break every 10 and do 5 burpees

Metcon (No Measure)

Skill: 15 minutes to work on the following:

Strict pull up progressions max effort x 3

Dip progressions max effort x3

Metcon (Time)

Strength:

MetCon:

800m cash in

3 rounds

2 rope climbs

100m heavy farmer carry*

800m cash out

Finish: static hang for 1 minute, 30 seconds rest, handstand hold for 1 minute x 2 rounds

Thursday 06072018


CrossFit Pella – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (Weight)

Strength Metcon:

EMOM for 10 minutes: 10 bench press (~50-60% 1RM)/alternating with pull ups or ring rows

Metcon (Time)

Happy happy birthday, Glenna!

Partner Workout: one works at a time, unless specified

50 calorie row

40 strict press (95/65)

30 toes to bar (Sc to knee raises)

20 thrusters (95/65)

30 toes to bar (Sc to knee raises)

40 strict press (95/65)

50 calorie row