10/31/2017

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

“Tabata”

4 Rounds Each Of:

Reverse Grip Single Ring Rows

Hand Release Push-Ups

Strength

Bench Press

20 Minutes:

Tempo Bench Press (3 Second Descend + 3 Second Pause In The Bottom)

Establish a Heavy 2 Reps

Metcon

Metcon (AMRAP – Rounds)

12 Minute AMRAP:

3 Chest To Bar Chin Ups

6 Explosive Push-Ups

9 V-Ups

Tuesday, 10/31/2017 WOD

“We must appreciate and never underestimate our inner power.”- Noah Galloway

Warm Up:
CFTE Dynamic Stretches
“Tabata”
4 Rounds Each Of:
Reverse Grip Single Ring Rows
Hand Release Push-Ups

Strength:
20 Minutes:
Tempo Bench Press (3 Second Descend + 3 Second Pause In The Bottom)
Establish a Heavy 2 Reps

Conditioning:
12 Minute AMRAP:
3 Chest To Bar Chin Ups
6 Explosive Push-Ups
9 V-Ups

10/30/2017

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

Squat Therapy

3×10

Strength

Back Squat

20 Minutes:

Back Squat

Establish a 3 Rep Max Then Take 60% of Your 3 Rep Max And Do Max Reps.

Metcon

Metcon (Time)

4 Rounds For Time:

10 Dumbbell Deadlifts (50lbs/35lbs)

10 Dumbbell Hang Power Cleans (50lbs/35lbs)

10 Dumbbell Lunges (50lbs/35lbs) (Per Leg)

200 Meter Run

Monday, 10/30/2017 WOD

“I feel an endless need to learn, to improve, to evolve-not only to please the coach and fans-but also to feel satisfied with myself.”- Cristiano Ronaldo

Warm Up:
CFTE Dynamic Stretches
Squat Therapy
3×10

Strength:
20 Minutes:

Back Squat
Establish a 3 Rep Max Then Take 60% of Your 3 Rep Max And Do Max Reps.
Conditioning:
4 Rounds For Time:
10 Dumbbell Deadlifts (50lbs/35lbs)
10 Dumbbell Hang Power Cleans (50lbs/35lbs)
10 Dumbbell Lunges (50lbs/35lbs) (Per Leg)
200 Meter Run

10/29/2017

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

5 Minute AMRAP:

10 Glute Bridges

10 Good Mornings

10 Reverse Crunches

10 Dowel Press

Skill

Strict Press

15 Mins Review and Warm up the Strict Press for WOD below.

Metcon

Metcon (AMRAP – Rounds)

25 Minute AMRAP:

10 Strict Press (75lbs./55lbs.)

15 Kettlebell Swings (24kgs./16kgs.)

20 Mountain Climbers (per leg)

25 Sit-ups

Sunday, 10/29/2017 WOD

“In order to make anything a reality, you have to dream about it first.”  -Adora Svitak

Warm-up:
CFTE Dynamic Stretches
5 Minute AMRAP:
10 Glute Bridges
10 Good Mornings
10 Reverse Crunches
10 Dowel Press

Skill:
Strict Press
15 Mins Review and Warm up the Strict Press for WOD below.

Conditioning:
25 Minute AMRAP:
10 Strict Press (75lbs./55lbs.)
15 Kettlebell Swings (24kgs./16kgs.)
20 Mountain Climbers (per leg)
25 Sit-ups

Saturday, 10/28/2017 WOD

“Put your heart, mind, and soul into even your smallest acts. This is the secret of success. -Swami Sivananda
Warm Up:
CFTE Dynamic Stretches
200 Meter Run
Then:
Team Warm Up:
Over,Under,Over,Under
Conditioning:
For Time:
200 Meter Run
20 Wall Balls (20lbs/14lbs)
15 Toes To Bar
4 Wall Climbs
400 Meter Run
20 Wall Balls (20lbs/14lbs)
15 Toes To Bar
3 Wall Climbs
600 Meter Run
20 Wall Balls (20lbs/14lbs)
15 Toes To Bar
2 Wall Climbs
800 Meter Run
20 Wall Balls (20lbs/14lbs)
15 Toes To Bar
1 Wall Climb

10/28/2017

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

200 Meter Run

Then:

Team Warm Up:

Over,Under,Over,Under

Metcon

Metcon (Time)

For Time:

200 Meter Run

20 Wall Balls (20lbs/14lbs)

15 Toes To Bar

4 Wall Climbs

400 Meter Run

20 Wall Balls (20lbs/14lbs)

15 Toes To Bar

3 Wall Climbs

600 Meter Run

20 Wall Balls (20lbs/14lbs)

15 Toes To Bar

2 Wall Climbs

800 Meter Run

20 Wall Balls (20lbs/14lbs)

15 Toes To Bar

1 Wall Climb

Metcon (Time)

For Time:

200 Meter Run

20 Wall Balls (20lbs/14lbs)

15 Toes To Bar

4 Wall Climbs

400 Meter Run

20 Wall Balls (20lbs/14lbs)

15 Toes To Bar

3 Wall Climbs

600 Meter Run

20 Wall Balls (20lbs/14lbs)

15 Toes To Bar

2 Wall Climbs

800 Meter Run

20 Wall Balls (20lbs/14lbs)

15 Toes To Bar

1 Wall Climb

10/27/2017

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretching

Review Wod And Muscle Up Progression

Strength

Muscle-ups

Max Muscle Ups (Or Any Very Challenging Progressions) In 7 Minutes

Record Number

Metcon

Metcon (AMRAP – Reps)

5 Round For Total Reps

1 Minute Each:

Front Squats (95/65)

Bar Over Burpee

Jumping Chest To Bar Pull Ups

Sit Ups

Double Unders

Rest

Friday, 10/27/2017 WOD

“Nothing will work unless you do.” —Maya Angelou

Warm Up:
CFTE Dynamic Stretching
Review Wod And Muscle Up Progression

Strength:
Max Muscle Ups (Or Any Very Challenging Progressions) In 7 Minutes
Record Number

Conditioning:
5 Round For Total Reps
1 Minute Each:
Front Squats (95/65)
Bar Over Burpee
Jumping Chest To Bar Pull Ups
Sit Ups
Double Unders
Rest