CrossFit Portland

Warm Up
1) Jump Rope 3 min
2) 7 inchworms
14 Bootstrappers

Mobility
3 rounds, move at a steady pace:
10 + 10 sec OHS Stretch, empty bar
10 + 10 sec WS Good Morning Stretch, empty bar
10 + 10 sec Ginga Lunge/side

WOD
15 rounds:
30 sec Double Unders
30 sec rest
–5 min recovery–
EMOM for 10 min:
10 Burpees
–5 min recovery–
EMOM for 5 min:
20 Situps

Warm Up
1) Run 600m
2) Run Seq
3) 2 rds:
Kip swings x 10
Unwtd. Good Mornings x 10

Mobility
50 steps each: blade, heel, and instep walks
+
Death Stretch

WOD
“Helen”
3 rounds for time:
Run 400m
21 KB Swings 53/36lbs
12 Pullups

+
10 pos. Plank, 10 sec ea. position x 2 (as group)

Warm Up
1) Run 400m
2) Squat Seq

Mobility
Band Lat
Prone scorpions

WOD
A. Front Squat: 8 x 2 reps @ 20X0, rest 60 sec. Use 70%1RM. Speed!
+
5 rounds, teams of 2, one works at a time:
5 Push Jerks 155/105lbs
10 Burpees
rest while your partner does a round.

Jump Start – one spot left and we start tomorrow morning, 6 AM. Sign up now!

Warm Up
1) Your choice – 4 min
2) Squat Seq
3) Bar complex, clean

Mobility
90/90 Hip
Crossleg position work

WOD
Custom Goals Training
+
A. Squat Clean: 4 x 1, rest 3-4 min
notes-4 heavy singles w/good technique
B. Squat Clean: three 1-5 ladders for time, use 135/95lbs

Warm Up
1) Jump Rope – 3 min
2) Shoulder Seq

Mobility
Death Stretch focus

WOD
Push/PullProg
–OR–
A1. EROM HSPU: 3 x 2-5 @21X2, rest 2:30′
A2. Pull to Inverted Hang (rings): 3 x 2-5 @31X2, rest 2:30′
+
5 rounds @80% pace:
Run 400m
7/7 Turkish Get-Ups  36/26lbs
10 OH Squat Stretches @2311, empty bar (narrow grip)

Warm Up
1) Your choice, 4 min
2) Bar Complex. clean

Mobility
Slow Pass-Thrus: 2 x 5 @2511 (hold @max stretch)
Locust: 1 min/side

WOD
Custom Goals Training
+
A. Power Clean: 3 x 3, rest 2 min (use 75%1RM, speed and technique focus)
B. Front Squat: 8 x 2 reps @ 20X0, rest 60 sec. Use 65%1RM. Speed!
C1. Cuban Rotations: 3 x 5 @ 2121, rest 45 sec
C2. Ginga Lunges: 3 x 5/5 @2111/side, rest 45 sec