12/12/2017

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

3 Rounds:

10 Ring Rows

10 Good Mornings With a Barbell (45lbs/35lbs)

20 Jumping Jacks

Skill

Kipping Swing/Kipping Pull-Up

10 Minutes:

Review and Practice

Metcon

Metcon (AMRAP – Rounds)

20 Minute AMRAP:

10 Chest Bar To Pull-Ups

20 American Kettlebell Swings (24kgs/16kgs)

30 Double Unders


“Never say never, because limits, like fears, are often just an illusion.” -Michael Jordan

Tuesday, 12/12/2017 WOD

“Never say never, because limits, like fears, are often just an illusion.” -Michael Jordan
Warm Up:
CFTE Dynamic Stretches
3 Rounds:
10 Ring Rows
10 Good Mornings With a Barbell (45lbs/35lbs)
20 Jumping Jacks
Skill:
Kipping Swing/Kipping Pull-Up
10 Minutes:
Review and Practice
Conditioning:
20 Minute AMRAP:
10 Chest Bar To Pull-Ups
20 American Kettlebell Swings (24kgs/16kgs)
30 Double Unders

12/11/2017

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

Squat Therapy:

3×5

Strength

Back Squat

15 Minutes:

Back Squat

Establish a 3 Rep Max

Metcon

Metcon (Time)

5 Rounds For Time:

10 Hang Power Cleans (95lbs/65lbs)

10 Front Squats (95lbs/65lbs)

10 Push Presses (95lbs/65lbs)


“Whatever you hold in your mind on a consistent basis is exactly what you will experience in your life.” -Tony Robbins

Monday, 12/11/2017 WOD

“Whatever you hold in your mind on a consistent basis is exactly what you will experience in your life.” -Tony Robbins
Warm Up:
CFTE Dynamic Stretches
Squat Therapy:
3×5
Strength:
15 Minutes:
Back Squat
Establish a 3 Rep Max
Conditioning:
5 Rounds For Time:
10 Hang Power Cleans (95lbs/65lbs)
10 Front Squats (95lbs/65lbs)
10 Push Presses (95lbs/65lbs)

12/10/2017

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

100 Sit-ups

Skill:

WOD Review/Set-up

Metcon

Metcon (No Measure)

24 minute EMOM:

Minute 1: 15 Dumbbell Skier Swings (30lbs./20lbs.)

Minute 2: 30 Second Plank Hold

Minute 3: 15 Weighted Step-ups (45lbs./25lbs.)

Minute 4: 15 Deficit Push-ups

*Rest one minute between rounds. There will be 6 Total Rounds.

Sunday, 12/10/2017 WOD

“Never say the sky is the limit when there are footprints on the moon.” -Unknown

Warm-up:
CFTE Dynamic Stretches
100 Sit-ups

Skill:
WOD Review/Set-up

Conditioning:
24 minute EMOM:
Minute 1: 15 Dumbbell Skier Swings (30lbs./20lbs.)
Minute 2: 30 Second Plank Hold
Minute 3: 15 Weighted Step-ups (45lbs./25lbs.)
Minute 4: 15 Deficit Push-ups

*Rest one minute between rounds. There will be 6 Total Rounds.

12/09/2017

CrossFit Total Empowerment – CrossFit

Warm-up

CFTE Dynamic Strecthes

Agility Work (Coaches Choice)

Metcon

Metcon (No Measure)

“Tabata” (Max Effort!)

Row For Max Calories

Ring Rows

Bicep Curls With a Barbell (45lbs/35lbs)

Tuck-Ups

Ground to Overhead (45lbs/25lbs)

* 2 Minute Rest Between Each exercise*


“The greatest source of happiness is the ability to be grateful at all times.” -Zig Ziglar

Saturday, 12/09/2017 WOD

“The greatest source of happiness is the ability to be grateful at all times.” -Zig Ziglar 
Warm Up:
CFTE Dynamic Strecthes
Agility Work (Coaches Choice)
Conditioning:
“Tabata” (Max Effort!)
Row For Max Calories
Ring Rows
Bicep Curls With a Barbell (45lbs/35lbs)
Tuck-Ups
Ground to Overhead (45lbs/25lbs)
* 2 Minute Rest Between Each exercise*

12/08/2017

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

3 Rounds of:

1 Min Jumping Jacks

1 Min Dowel Pass Through

10 Walkout Push Ups

Strength

Bench Press ( 3-3-3-3-3)

15 Minutes:

Bench Press 3-3-3-3-3

In Between Sets Perform 10 Seated Side Lateral Shoulder Raises with Dumbbells

Metcon

Metcon (No Measure)

30 sec on/30 sec off for 4 Mins of:

Max Double Unders

-rest 2 min-

30 sec on/30 sec off

Burpees

-rest 2 min-

30 sec on/30 sec off

Plank & Flutter Kicks (Alternate Minutes)


“Your mind knows nothing but the past. It imagines the future will be just like yesterday, so it makes it decisions based on that. Only your heart can see beyond memory’s horizon.” Neale Donald Walsch

Friday, 12/08/2017 WOD

“Your mind knows nothing but the past. It imagines the future will be just like yesterday, so it makes it decisions based on that. Only your heart can see beyond memory’s horizon.” Neale Donald Walsch

Warm Up:
CFTE Dynamic Stretches
3 Rounds of:
1 Min Jumping Jacks
1 Min Dowel Pass Through
10 Walkout Push Ups

Strength:
15 Minutes:
Bench Press 3-3-3-3-3
In Between Sets Perform 10 Seated Side Lateral Shoulder Raises

Conditioning:
30 sec on/30 sec off for 4 Mins of:
Max Double Unders
-rest 2 min-
30 sec on/30 sec off
Burpees
-rest 2 min-
30 sec on/30 sec off
Plank & Flutter Kicks (Alternate Minutes)