CrossFit Portland

I *HEART* their attitudes! Click to see what I mean.

Warm Up
1) Run 400m
2) Run Seq

Mobility
50 steps Blade, Heel and instep walks
+
Death Stretch

WOD
Custom Goals Training
+

Aerobic Power
2 rounds:
Run 800m
rest 3 min
AMRAP Double Unders in 3 min
rest 3 min

Warm Up
1) Jump Rope – 4 min
2) Shoulder Seq
3) Kneeling Lunge stretch

Mobility
Thread the Needle rolls
30 Spinal Rocks

WOD
Strength, CP endurance, skill

Push Progression
–OR–
A. HSPU: 4 x 3-5 @21X2, rest 2:30′
B. Power Clean: 2 reps every 30 sec for 6 min. Use 80%1RM
C. Split Jerk: work to a moderate single
D. Split Jerk: 5 x 1 @85% of today’s single, rest 60 sec

Shout out to Eric M. and Tia S. for making goals and hitting new PRs yesterday!

Eric has been taking the weightlifting class once a week for a few months now and recently PR’ed his power clean in the benchmark test, his back squat PR’ed over 300, and PR’ed his snatch as well.

Tia tested her chin up and got it yesterday!! Her first strict chin up and so many more to come.

Warm Up
1) Run 600m
2) Squat Seq #2

Mobility
Downdog to Seal x 10 slowly

WOD
Lactic Power

5 rounds @97%:
3 Front Squats (heavy)
15 Pullups (C2B advanced)
25 Double Unders
rest 6 min

Rx is scaling a round so it’s done in around 1 min at full effort.
+
Powell raise: 2 x 6-8 @3010, rest in kneeling lunge as partner goes

Forgot to submit your benchmark score? Get it done!

Warm Up
1) 3 min – your choice

Mobility
Instructor’s choice

WOD

Aerobic Power
3 rounds for reps:
60 sec Burpees
60 sec rest
60 sec 75/53lb Power Snatch
60 sec rest
60 sec Box Jumps 24/20″
60 sec rest
60 sec 75/53lb Thrusters
60 sec rest
60 sec Knees to Elbows
5 min rest

CrossFit Games Regionals will be streaming NON-STOP all weekend. Crap…work will be tough.

Warm Up
1) Run Seq
2) Band Lat stretch
3) TGU practice

Mobility
Band Hamstring
Supine Scorpion

WOD
Aerobic base, stability/mobility

6 rounds:
Run 400m
5/5 Turkish Get-Ups 36/26lbs

Warm Up
1) Your choice – 3 min

Mobility
In workout today

WOD
Custom Goals Training – 20 min

Mobility, stability, recovery + aerobic base

A. 60 Strict Burpees – must pause 1 sec in each phase.
B. 5/5,4/4,3/3,2/2,1/1 reps of Lateral pushups, rest 30 sec in low squat b/t sets.
C. Powell Raise: 3 x 6-8/arm @3010, rest 60 sec b/t arms in kneeling lunge stretch
D. Side Planks: 90 sec/side, 60 sec/side, 30 sec/side – rest same as work b/t sides