11/30/2017

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

“Tabata”

20 Seconds: Hollow Hold

10 Seconds: Tuck-Ups

Strength

20 Minutes:

Bench Press

10x7x7x5x5x3x3x1

Metcon

Metcon (Time)

4 Rounds For Time:

30 Jumping Lunges (Total)

15 Ring Dips

3 Rope Climbs

Thursday, 11/30/2017 WOD

“Learn to be thankful for what you already have, while you pursue all that you want.” -Jim Rohn
Warm Up:
CFTE Dynamic Stretches
“Tabata”
20 Seconds: Hollow Hold
10 Seconds: Tuck-Ups
Strength:
20 Minutes:
Bench Press
10x7x7x5x5x3x3x1
Conditioning:
4 Rounds For Time:
30 Jumping Lunges (Total)
15 Ring Dips
3 Rope Climbs

11/29/2017

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

Coaches Call Out:

4 Mins of:

High Knees

Butt Kickers

Speed Skaters

Rocket Jacks

Skill

10 Mins of Foam Roll Upper Back and Lower Back Legs (Hamstrings and Quads).

Strength

Deadlift

Deadlift

15 Mins find 5 Rep Max Touch and Go – consecutive reps, no pause at bottom or top.

Metcon

Metcon (AMRAP – Rounds)

15 Min AMRAP:

7 DB Deadlifts 50/30

7 DB Cleans 50/30

7 DB Snatch (per arm) 50/30


Have you asked about our Energy Leadership Index Assessment? Email Coach Tone for details info@crossfittotalempowerment.com

Wednesday, 11/29/2017 WOD

“Don’t allow the approval and attention of others to destroy you. Remain humble and grateful for all your accomplishments.” –  Dr. Wayne Dyer

Warm up:
CFTE Dynamic Stretches
Coaches Call Out:
4 Mins of:
High Knees
Butt Kickers
Speed Skaters
Rocket Jacks

Skill:
10 Mins of Foam Roll Upper Back and Lower Back Legs (Hamstrings and Quads).

Strength:
Deadlift
15 Mins find 5 Rep Max Touch and Go – consecutive reps, no pause at bottom or top.

Conditioning:
15 Min AMRAP:
7 DB Deadlifts 50/30
7 DB Cleans 50/30
7 DB Snatch (per arm) 50/30

11/28/2017

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

200 Meter Run

4 Mins of Coaches Call Out

Skill:

SDHP + Push Press

Spend 15 Minutes warming up these movements for WOD below performing 5 reps each set, adding weight each set

Metcon

Metcon (Time)

For time:

21-15-9

Sumo Deadlift High Pull (95/65)

Push Press (95/65)

Lateral Burpees


EMPOWERMENT – the process of gaining freedom and power to do what you want or to control what happens to you.

Tuesday, 11/28/2017 WOD

“Glorify who you are today, do not condemn who you were yesterday, and dream of who you can be tomorrow.” – Neale Donald Walsch

Warm up:
CFTE Dynamic Stretches
200 Meter Run
4 Mins of Coaches Call Out

Skill:
SDHP + Push Press
Spend 15 Minutes warming up these movements for WOD below performing 5 reps each set, adding weight each set

Conditioning:
For time:
21-15-9
Sumo Deadlift High Pull (95/65)
Push Press (95/65)
Lateral Burpees

11/27/2017

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

5 minutes of:

Lax Ball on Lower back and Glutes

Skill

Review movements for WOD below and perform 5 reps of each movement

Metcon

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats

Cash out

100 Double Unders

50 Abmat Sit-ups


CFTE Partner Throwdown 12/9/2017 We will announce the WOD’s this week! There will be Rx and Scaled options

Monday, 11/27/2017 WOD

“Its all an illusion. Loss, is an illusion.” – Tony Robbins

Warm up:
CFTE Dynamic Stretches
5 minutes of:
Lax Ball on Lower back and Glutes

Skill:
Review movements for WOD below and perform 5 reps of each movement

Conditioning:
Benchmark!
“Chelsea”
EMOM for 30 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Cash out:
100 Doubles Unders or 300 Singles
50 Sit-ups

Each minute on the minute (EMOM), complete one round of work. Score is total number of 1-minute rounds completed, plus number of reps completed in first incomplete round. If you finish all 30 rounds under a minute your score is 30 (next time add +1 rep to each exercise (6 pull-ups, 11 push-ups, 16 squats) each minute, and see how many rounds you can get in 30 minutes).

 

11/26/2017

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

4 mins Coaches Callout:

Inchworm Push-ups

Jumping Jacks

Tuck-ups

Supermans

Skill

Handstand Push-up

15 mins- Review and Practice variations

Metcon

Metcon (Time)

For time:

50-40-30-20-10

Double Unders

2-4-6-8-10

Handstand Push-ups

50-40-30-20-10

V-Ups

Cash out

30 Burpees 🙂

Sunday, 11/26/2017 WOD

“Success is a journey, no a destination.  The doing is often more important than the outcome.”- Arthur Ashe
Warm up:
CFTE Dynamic Stretches
4 mins Coaches Callout:
Inchworm Push-ups
Jumping Jacks
Tuck-ups
Supermans
Skill:
Handstand Push-up
15 mins- Review and Practice variations
Conditioning:
For time:
50-40-30-20-10
Double Unders
2-4-6-8-10
Handstand Push-ups
50-40-30-20-10
V-Ups
Cashout:
30 Burpees 🙂