February 21, 2017

CrossFit – Tues, 21Feb17

CrossFit Tigard PAW – CrossFit Pre-Warmup (before class) Group Warmup Group: Power Clean (No Measure) Banded Samson 90/90 3 Rounds: 10 Power Swings 5 Goblet Squat w/Pause 5 Primal Pullthrough 10 Grasshoppers (R+L=2) EMOM EMOM 24 1: Power Clean* 2: 6 CTB Pullup (Rx+ 4 Bar Muscle Up) 3: 6 Box Jump (24/20; Rx+ 30/24) For Power Cleans, do: Minute 1: 50%x5 4: 60%x5 7: 70%x5 10: 75%x3 13: 80%x2 16: 85%x1 19: 95%x1 22: 85%x2 Power Clean (todays 95% single) Metcon 1000m Row (Time) Max Effort 1000m Row Cooldown Banded Hamstrings Supplementals – Extra Credit GHD Situp, 4×15-20 Reverse […]
February 20, 2017

CrossFit – Mon, 20Feb17

CrossFit Tigard PAW – CrossFit Pre-Warmup (before class) Banded Hip Flexion 1/1 Banded Quarter Squat 1/1 Banded Ankle 1/1 Banded Shoulder 1/1 – Practice: Handstand Shoulder Taps (facing wall) Warm-up Group: Line Drills (No Measure) PVC Passthroughs and WOD Brief Line Drills from Cones: Run 3 laps and return to cones 40 ft knee pulls 40 ft foot pulls 40 ft high knees 40 ft side shuffle left 40 ft side shuffle right 40 ft lunge w/twist 40 ft carioca Left 40 ft carioca right 40 ft walking groiner stretch 40 ft high skipping 40 ft bear Crawl 40 ft […]
February 18, 2017

Saturday – 18Feb17

CrossFit Tigard PAW – CrossFit Strawberry (AMRAP – Rounds and Reps) 25 Minutes AMRAP: RD1: Run a lap 5 OHS 95/65) 10 AbMat Situp RD2: Run a lap 10 OHS 95/65) 20 AbMat Situp RD3: Run a lap 15 OHS 95/65) 30 AbMat Situp RD4: Run a lap 20 OHS 95/65) 40 AbMat Situp ETC. Continue to go up in 5’s for OHS and 10’s for AbMat Situps Partial Round Scoring: partial run = 5 reps completed run = 10 reps
February 17, 2017

CrossFit – Fri, 17Feb17

CrossFit Tigard PAW – CrossFit Pre-Warmup (before class) Banded Ankle Mobility Banded Hamstrings – Practice: Muscle Ups Transitions or Toes to Bar Group Warmup Group: 14.4 Prep (No Measure) PVC Passthroughs and WOD Brief 14.4 Standards: https://www.youtube.com/watch?v=-NxeMsKqsdQ – Split Class Half: Row 2 Minutes Other Half: Foam Roll T-Spine 2 Minutes – WOD Prep: 3 Rounds: 5 Goblet Squat w/Pause 10 Hollow to Superman hanging on bar (kip shaping) 15 Power Swings 5-10 Pullups, Dips, OR Muscle Ups Transitions Metcon 14.4 Tips and Strategy https://cpconstantlyvaried.com/2014/03/21/2014-crossfit-open-workout-14-4-strategy-and-tips/ CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 […]
February 16, 2017

Thurs, 16Feb17

CrossFit Tigard PAW – CrossFit Pre-Warmup (before class) Banded Ankle Foam Roll or Lax Ball Whatever is Sore Group Warmup Warm-up (No Measure) Banded Hamstring 2/2 -then- Coaches choice dynamic Warmup Weightlifting Dumbell Walking Lunge (4 x 25 ft) Hold Dumbells at sides, “Farmer’s” style Metcon 5 x 500m Row (5 Rounds for time) 5 Rounds: 500m Row Rest 2:1 Cooldown Lax Ball Glutes
February 14, 2017

CrossFit – Tues, 14Feb17

CrossFit Tigard PAW – CrossFit Pre-Warmup (before class) Banded Front Rack Mobility Foam Roll T-Spine – Practice: Strict Banded Pullups -or- Butterfly Kipping Pullups (no band) Group Warmup Group: Power Clean and Jerk Prep (No Measure) Banded Super Couch Stretch 90/90 3 Rounds: 10 Banded Pull Through* 10 Primal Pullthrough 10 Snow Angels 10 Push Ups *Banded Pull Through https://www.youtube.com/watch?v=l3hY-GSvwvk EMOM Metcon (5 Rounds for time) 5 Rounds, on the 4 Minute: 150m Run 10 Power Clean (70-75%1RM) 10 Pullup Record time for EACH round Accessories A) Romanian Deadlift 4×6-8 B) Pick a Lagging Gymnastics Skill – 4 Practice Sets […]
February 13, 2017

CrossFit – Mon, 13Feb17

CrossFit Tigard PAW – CrossFit Pre-Warmup (before class) Foam Roll Lats and Hip Adductors Banded Hip Flexion Banded Ankle – Practice: Handstand Holds and/or Strict HSPU Group Warmup Group: Back Squats 5 (No Measure) Group Warmup: ABMat Hip Capsule 2/2 PRONE Behind the Neck PVC Shoulder Press x 20 4 Minutes, AMRAP (quality better than speed): 7 Goblet Squat 7 Pushup w/Release 7 PVC Passthrough Weightlifting Back Squat 1: 40%x6-10 2: 55%x5 3: 65%x5 4: 75%x5 5: 85%x2 6: 95%x1+ Backoff Sets: 7: 80-85%x3-5 8: 80-85%x3-5 Back Squat (record amrap set) Metcon HEX (6 Rounds for reps) 6 Rounds: 1 […]
February 11, 2017

Saturday – 11Feb17

CrossFit Tigard PAW – CrossFit Bar Crawl (Time) w/Partner 100 Bar-Over-Burpees 1 Lap Barbell Carry (115/85) 100 Box Jumps 1 Lap Barbell Carry 100 Wallballs 1 Lap Barbell Carry 100 Toes to Bar *30 Mins CAP
February 10, 2017

CrossFit – Fri, 10Feb17

CrossFit Tigard PAW – CrossFit Pre-Warmup (before class) Foam Roll T-Spine Banded Hip Flexion – Practice: Warmup kip and practice CTB Group Warmup Warm-up (No Measure) 25 PVC Passthroughs Announcments, WOD brief, etc. ———– Banded Ankle Mobility 1mR/1mL Banded Front Rack Mobility 1mR/1mL ————- 3 Rounds: 5 SLOW-Perfect Burpees 10 A-R-E Squats* 5 Primal Pullthroughs *A-R-E Squats: Rd 1: heel elevated (10 or 15 lb plate) Rd 2: flat footed squat Rd 3: Toe elevated (10 or 15 lb plate) Metcon CrossFit Games Open 11.6 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 3 Thrusters 3 Chest-To-Bar […]
February 9, 2017

CrossFit – Thurs, 9Feb17

CrossFit Tigard PAW – CrossFit Pre-Warmup (before class) Foam Roll T-Spine Lax Ball Scaps – Practice: Bottoms Up KB Press and HS Shoulder Taps Group Warmup Warm-up (No Measure) A) PVC Passthrough x 20 and announcements B) Mobility 30 Seconds each on R, then L Banded Hip Flexion Banded Quarter Squat Banded Ankle C) Midline 6 Rounds: 20 Seconds Hollow Knee Tuck or Jackknife 10 Second Rest D) 3 Rounds: 5 Primal Pullthrough + Pushup 5 Goblet Squat Weightlifting Snatch Build to a heavy single -Then- 3×2@ 85-90% today’s single Snatch (todays single) Accessories 3-4 Rounds: Half Kneeling Windmill x […]