CrossFit Belltown

MWOD: Hip and Thoracic

Test: Split Jerk

Mobilize: 1) Spend 3 minutes exploring each hip, 2) Spend 4 minutes working on arm flexion (overhead) and thoracic extension on the balls.

Re-Test: Split Jerk

WOD:

"Nancy"

Five rounds for time of:

400m Run

15 Overhead Squats, 95#/65#

Compare to

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The CFBT crew that rocked FGB, September 18th at SnoRidge CrossFit! 

 

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MWOD:  

Posterior Extensors

Test: Box Sit, Deadlift set-up, Stiff Leg Deadlift

Mobilize: PNF 3 minutes per side

Re-Test: Box sit, Deadlift set-ups, Stiff leg Deadlift

WOD:

Shoulder Press THEN Back Squat

If you are on week #1:
Set #1 is 5 reps @ 65% of your "working" one rep max.
Set #2 is 5 reps @ 75%
Set #3 is 5 reps (or more) @ 85%

If you are on week #2:
Set #1 is 3 reps @ 70% of your "working" one rep max.
Set #2 is 3 reps @ 80%
Set #3 is 3 reps (or more) @ 90%

If you are on week #3:
Set #1 is 5 reps at 75% of your "working" one rep max
Set #2 is 3 reps at 85%
Set #3 is 1 rep (or more) @ 95%

If you are on week #4, you are "Deloading"
Set #1 is 5 reps at 40% of your "working" one rep max
Set #2 is 5 reps at 50%
Set #3 is 5 reps at 60% (No max reps)

If you do not have a 1RM established, use this class to find your 1RM Press and Back Squat. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 10# TO YOUR WORKING 1RM SQUAT and 5# TO YOUR WORKING 1RM PRESS.   

 Dave getting a TRUE, Chest to bar pull-up!

MWOD: External Rotators

Test: Thumbs forward, ribcage tight, hands overhead. Then overhead squat

Mobilize: 10 minutes total, with a combination of both exercises.

Re-Test: Arms up and overhead squat

WOD:

21-15-9 reps for time of:

55#/35# Dumbell power snatch, Right arm

Burpee

55#/35# Dumbell power snatch, left arm

 We are all glad to have Meg back in the gym! We've missed your positive attitude at CFBT!

MWOD: Hips

Test: Bottom position of the squat

Mobilize: 2 min per leg x2

Re-Test: Bottom position of the squat

Bonus: Spend 2 min on your calves

WOD:

For time:

30 Deadlifts 225#/135#

30 Thrusters 135#/95#

30 Chest to bar pull-ups

Only use 1 barbell for this WOD. You will have to take the weights off between exercises.

Injured? No excuse to be missing your CrossFit workouts.  We can scale your WODs to accommodate your injury. Just check out the inspirational photo below.

My friend, and all around bad-ass Maggie Dabe, owner of CrossFit Reston.   

"Team Trevor"

In teams of four with only two people working at a time complete:

300 Pull-ups

400 Push-ups

500 Sit-ups

600 Squats

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WOD DEMO: Trevor

Hollow Rocks 

MWOD: Preventing ACL Injury

Test: Deadlift set-up, active position in bottom of squat

Mobilize: 4 minutes per side

Re-test: Deadlift set-up, active position in bottom of squat 

WOD: 3 Position Cleans: 3-3-3-3-3

Three positions are from the high hang, above the knee, and then from the floor.

Then:

"Andy"

Three rounds for time:

10 Squats

10 Box Jumps

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Happy Birthday Andy!  

MWOD: Internal Shoulder Rotation

Test: Scarecrow, clean pull position

Mobilize: 3 min per side

Re-Test: Scarecrow, clean pull position

Bonus: Spend 4 min in the bottom of the squat

WOD:

Shoulder Press THEN Back Squat

If you are on week #1:
Set #1 is 5 reps @ 65% of your "working" one rep max.
Set #2 is 5 reps @ 75%
Set #3 is 5 reps (or more) @ 85%

If you are on week #2:
Set #1 is 3 reps @ 70% of your "working" one rep max.
Set #2 is 3 reps @ 80%
Set #3 is 3 reps (or more) @ 90%

If you are on week #3:
Set #1 is 5 reps at 75% of your "working" one rep max
Set #2 is 3 reps at 85%
Set #3 is 1 rep (or more) @ 95%

If you are on week #4, you are "Deloading"
Set #1 is 5 reps at 40% of your "working" one rep max
Set #2 is 5 reps at 50%
Set #3 is 5 reps at 60% (No max reps)

If you do not have a 1RM established, use this class to find your 1RM Press and Back Squat. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 10# TO YOUR WORKING 1RM SQUAT and 5# TO YOUR WORKING 1RM PRESS.   

4:30 class doing some mobilization work with windmills.  Don't you all wish you were as flexiable as Angela?

MWOD: Shoulder Extension

Test: Dip or push-up

Mobilize: 2 min

Re-Test: Dip or push-up

WOD: 

"CFBT 300"

Six rounds for time of:

10 Handstand push-ups

10 Pull-ups

10 Dumbell swings, 55#/35#

10 Pistols

10 Wall ball shots, 20#/14#

At any point through out the workout you will be called out to row.  When you hear your name stop what you are doing and row 1,000m.  Once you have completed your row, pick up where you left off on the WOD.

Post total time to comments.

 Big welcome to our new CrossFitters that completed their first intro session last week!

MWOD: Calves

Test: Butt to ankle squat

Mobilize: 4 min each foot

Re-test: Butt to ankle squat

WOD: Push Press: 3-3-3 reps

Rest 5 min then:

"Khushbu"

21-15-9 reps for time of:

95#/65# Push Press

Burpee

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Happy Birthday to Kush! Hope you had a wonderful birthday!