09/30/2017

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

1 min: Single Jump Rope

1 min: Hollow Rocks

1 min: Single Jump Rope

1 min: Supermans

Skill

15 mins:

Kipping Swing/Pull-up Progressions

Metcon

Metcon (AMRAP – Rounds)

20 min AMRAP:

6 Chest to Bar Pull-ups

9 Toes to Bar

12 Ground to Overhead with Plate 45/25

50 Single Jump Rope


Saturday, 09/30/2017 WOD

“Life is too short to be living somebody else’s dream.” – Hugh Hefner
Warm up:
CFTE Dynamic Stretches
1 min: Single Jump Rope
1 min: Hollow Rocks
1 min: Single Jump Rope
1 min: Supermans
Skill:
15 mins:
Kipping Swing/Pull-up Progressions
Conditioning:
20 min AMRAP:
6 Chest to Bar Pull-ups
9 Toes to Bar
12 Ground to Overhead with Plate 45/25
50 Single Jump Rope

09/29/2017

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

6 Minute Abs:

Weighted Hollow Rocks

Flutter Kicks

Glute Bridges

Tuck Ups

Plank

Hip Drops

Strength

Hang Power Snatch

Hang Power Snatches

20 Mins

Build Up To 3 Rep Max

Metcon

Metcon (AMRAP – Rounds)

7 Minute AMRAP:

7 DB Push Presses (50lbs/30lbs)

7 Reverse Crunches

1 Minute Rest

Metcon

Metcon (AMRAP – Rounds)

6 Minute AMRAP:

6 DB Hang Power Snatches (Total) (50lbs/30lbs)

6 Lateral Jumps Over DB

1 Minute Rest

Metcon

Metcon (AMRAP – Reps)

3 Minute AMRAP:

Burpees

Friday, 09/29/2017 WOD

“The mind is the master and the body is the servant.”- Steve Cotter
Warm Up:
CFTE Dynamic Stretches
6 Minute Abs:
Weighted Hollow Rocks
Flutter Kicks
Glute Bridges
Tuck Ups
Plank
Hip Drops
Skill: 
Hang Power Snatches
20 Mins
Build Up To 3 Rep Max
Conditioning:
7 Minute AMRAP:
7 DB Push Presses (50lbs/30lbs)
7 Reverse Crunches
1 Minute Rest
6 Minute AMRAP:
6 DB Hang Power Snatches (Total) (50lbs/30lbs)
6 Lateral Jumps Over DB
1 Minute Rest
3 Minute AMRAP:
Burpees

09/28/2017

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

2 Rounds:

20 Back Squats with Empty Bar

20 Push Presses with Empty Bar

Strength

20 Mins:

Build Up To A Heavy Set of The Following Complex: 2 Power Cleans + 2 Push Jerks+ 2 Back Squats

Metcon

Metcon (No Measure)

Complete the Following Every 90 Seconds for 10 Rounds:

5 Clean & Jerks (135lbs/95lbs)

5 Back Squats (135lbs/95lbs)

5 Burpees

*Scale To A Weight You Can Perform at Least 5 Rounds*

Thursday, 09/28/2017 WOD

“Do the Difficult things while they are easy and do the great things while they are small. A journey of a thousand miles must begin with a single step.”- Lao Tzu
Warm Up:
CFTE Dynamic Stretches
2 Rounds:
20 Back Squats with Empty Bar
20 Push Presses with Empty Bar
Strength:
20 Mins:
Build Up To A Heavy Set of The Following Complex: 2 Power Cleans + 2 Push Jerks+ 2 Back Squats
Conditioning:
Complete the Following Every 90 Seconds for 10 Rounds:
5 Clean & Jerks (135lbs/95lbs)
5 Back Squats (135lbs/95lbs)
5 Burpees
*Scale To A Weight You Can Perform at Least 5 Rounds*

09/27/2017

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

200 Meter Run

15 Ring rows

20 Push Ups

Skill

WOD Review

Metcon

Metcon (Time)

For Time:

800 Meter Run

30 Bent Over Rows (50/30)

600 Meter Run

50 Pull Ups

400 Meter Run

70 Lunges

200 Meter Run

Cash out

4 Rounds

30 Sec Plank Hold

40 Flutter Kicks

20 Tuck Ups

Wednesday, 09/27/2017 WOD

“Amateurs sit and wait for inspiration. The rest of us just get up and go to work.”- Stephen King
Warm Up:
CFTE Dynamic Stretches
200 Meter Run
15 Ring rows
20 Push Ups
Skill: 
WOD Review
Conditioning:
For Time:
800 Meter Run
30 Bent Over Rows (50/30)
600 Meter Run
50 Pull Ups
400 Meter Run
70 Lunges
200 Meter Run
Cash Out:
4 Rounds
30 Sec Plank Hold
40 Flutter Kicks
20 Tuck Ups

09/26/2017

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

“Tabata”

4 Rounds Push Ups

4 Rounds Air Squats

Strength

Bench Press

Bench Press

20 Mins

Build Up to a 3 RM

Metcon

Metcon (No Measure)

4 Rounds:

1 Minute Max Effort at Each Station:

Minute 1: Bench Press 135/95

Minute 2: Single Unders

Minute 3: Ring Rows

Minute 4: Dumbbell Hammer Curls 35/20

Minute 5: Rest

Tuesday, 09/26/2017 WOD

“Nothing is so strong as gentleness, nothing is so gentle as real strength.” St Francis de Sales
Warm Up:
CFTE Dynamic Stretches
“Tabata”
4 Rounds Push Ups
4 Rounds Air Squats
Strength:
Bench Press
20 Mins
Build Up to a 3 RM
Conditioning:
4 Rounds:
1 Minute Max Effort at Each Station:
Minute 1: Bench Press 135/95
Minute 2: Single Unders
Minute 3: Ring Rows
Minute 4: Dumbbell Hammer Curls 35/20
Minute 5: Rest