Monthly Archives: April 2014

Good Reads

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There are lots of good reads floating around associated with CrossFit and the like, so I thought I’d share a few for this cloudy day…

We’ve shared this article before, but it’s always worth another read!  The Lifting Belt, what it is, what it does & when to use (& not use!) it!

All-around-CrossFit

CrossFit Kids is on the brain at CFP!  Here are a few great articles –

Early Specialization – Overtraining

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Early Specialization – Burnout

Early Specialization 4

My Sprinter – Can movement serve as therapy for kids on the autism spectrum?

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Happy reading 🙂

Wednesday

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Main – CrossFit

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Warm-up

10 mins

500 m Row (No Measure)

(No Measure)

3 rounds
10 Pass Thrus
10 OHS with PVC
15 Second RKC Plank

Gymnastics

10 mins – Static Hold Progressions

10 mins – Around the World Walks

10 mins – HSPU

Handstand Push-ups (3×4)

Metcon

21-15-9 (4.30.14) (Time)

Deadlift (155/105)
Burpees

Tuesday

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Main – CrossFit

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Warm-up

10 mins

Developmental Rolling (No Measure)

4×5 each extremity

Crawling (No Measure)

4×25 ft

Barbell Situps (No Measure)

3×5

Mobility

10 mins

Couch Stretch (No Measure)

Banded OH Squat Hold (No Measure)

Calf Smashing (No Measure)

Metcon

8 min AMRAP (4.29.14) (AMRAP – Rounds and Reps)

5 Front Squat (95/65)
6 KB Snatches (1.5/1)
7 Abmat Situps
rest 3 mins, Then…

12 min AMRAP (4.29.14) (AMRAP – Rounds and Reps)

5 Power Clean (95/65)
5 Push Press (95/65)
200 M Run

Monday

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Main – CrossFit

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Warm-up

12 mins

800m Run (No Measure)

(No Measure)

3 rounds
5 Strict Pull Ups
10 Push Ups
15 KBS

Mobility

In between lifting sets

Banded Shoulder Stretch (No Measure)

Pigeon Stretch (No Measure)

Optional Banded Pigeon

Weightlifting

*15 Minutes each station
*60-90 seconds rest between each set
*Work in groups if necessary, does not matter what station you start with

Bench Press (4×5)

Bent Over Row (4×5)

Romanian Deadlift (4×5)

Friday

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Main – CrossFit

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Warm-up

10 mins

TGU (No Measure)

Mobility

6 mins

Front Rack Mobility (No Measure)

Couch Stretch (No Measure)

Metcon

Metcon (No Measure)

5 Rounds NFT
5 Power Cleans (135/95)
30 Second HS Static
10 Tuck Sits

15 mins AMRAP (AMRAP – Rounds and Reps)

200 M Run
15 Box Jumps (24/20)
15 Slam Balls (20/15)

Afterbash

3×60 sec Plank Holds

Thursday

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Main – CrossFit

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Warm-up

10 mins

(No Measure)

4 Minute Jump Rope Practice
Then…
3 Rounds
5 Barbell Situps
5 Z Presses
5 Tuck Sits

Mobility

5 mins

Thoracic Bridge (No Measure)

2×5

Crawling (No Measure)

3×20 ft forward & back

Weightlifting

25 mins

Shoulder Press (5×5)

75-85% of 1RM

Metcon

6x100m Run (Time)

*Record Fastest Time
*Rest 2 Minutes between each run

Afterbash

4 minute Strict Pull-up Challenge

Wednesday

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Main – CrossFit

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Warm-up

12 mins

800m Run (No Measure)

(No Measure)

3 rounds
100 ft Farmers Walk
5 PC from position 1 with naked bar

Mobility

6 mins

Foam Roll (No Measure)

Banded OH Squat Hold (No Measure)

Gymnastics

25 mins

*Ground Positions/Conditioning/Bar Work

7 EMOM at your current level

Kipping Pullup Progressions (7 min EMOM)

Metcon

*Go hard & fast!

Chipper (4.23.14) (Time)

50 Air Squats
40 KBS (1.5/1)
30 Lunges
20 SDHP (1.5/1)
10 Burpees

Cooldown

25 Plank Walk-outs (No Measure)

Tuesday

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Main – CrossFit

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Warm-up

10 mins

3 Position Skill & Drill (No Measure)

x10

3 Point Cleans (No Measure)

x5

Weightlifting

30 mins – added mobility in between lifting sets

Hang Clean (7x(1 Clean Pull + 1 Hang Clean + 1 FS))

Metcon

12 min AMRAP (4.22.14) (AMRAP – Rounds and Reps)

300m Run
12 Wallballs (20/14)
12 Abmat Situps