02/28/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

6 Minute Abs:

Hollow Hold

Hollow Rocks

Sit-Ups

Flutter Kicks

Side Heel Touches

V-Ups

Strength

Hang Clean

15 Minutes:

Hang Squat Clean

Establish a 1 Rep Max

Metcon

Metcon (AMRAP – Rounds)

18 Minute AMRAP:

4 Hang Power Cleans (95#/65#)

8 Push Jerks (95#/65#)

12 Barbell Overhead Lunges (Total) (95#65#)


“Have the courage to follow your heart and intuition. They somehow know what you truly want to become.” -Steve Jobs

Wednesday, 02/28/2018 WOD

“Have the courage to follow your heart and intuition. They somehow know what you truly want to become.” -Steve Jobs
Warm Up:
CFTE Dynamic Stretches
6 Minute Abs:
Hollow Hold
Hollow Rocks
Sit-Ups
Flutter Kicks
Side Heel Touches
V-Ups
Strength:
15 Minutes:
Hang Squat Clean
Establish a 1 Rep Max
Conditioning:
18 Minute AMRAP:
4 Hang Power Cleans (95#/65#)
8 Push Jerks (95#/65#)
12 Barbell Overhead Lunges (Total) (95#65#)

02/27/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

2 Rounds:

15 Hand Release Push-Ups

15 Tuck Jumps

15 Ring Rows

Skill

10 Minutes

Rope Climb (J-Hook)

Review and Practice

Metcon

Metcon (Time)

For Time:

50-40-30-20-10

Burpees

50-40-30-20-10

Box Jumps (24”/20”)

5-4-3-2-1

Rope Climbs


“When you want something, all the universe conspires in helping you to achieve it.” -Paulo Coelho

Tuesday, 02/27/2018 WOD

“When you want something, all the universe conspires in helping you to achieve it.” -Paulo Coelho
Warm Up:
CFTE Dynamic Stretches
2 Rounds:
15 Hand Release Push-Ups
15 Tuck Jumps
15 Ring Rows
Skill:
10 Minutes
Rope Climb (J-Hook)
Review and Practice
Conditioning:
For Time:
50-40-30-20-10
Burpees
50-40-30-20-10
Box Jumps (24”/20”)
5-4-3-2-1
Rope Climbs

02/26/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

Squat Therapy

2×10

Strength

Front Squat

15 Minutes:

Front Squat

Establish a 1 Rep Max

Metcon

Metcon (Time)

5 Rounds For Time:

15 Thrusters (95#/65#)

30 Lateral Jumps Over The Bar

Cash out

100 Abmat Sit-Ups


“Stop being afraid of what could go wrong, and start being excited of what could go right.” -Tony Robbins

Monday, 02/26/2018 WOD

“Stop being afraid of what could go wrong, and start being excited of what could go right.” -Tony Robbins
Warm Up:
CFTE Dynamic Stretches
Squat Therapy
2×10
Strength:
15 Minutes:
Front Squat
Establish a 1 Rep Max
Conditioning:
5 Rounds For Time:
15 Thrusters (95#/65#)
30 Lateral Jumps Over The Bar
Cash Out:
100 Abmat Sit-Ups

02/25/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

3 Rounds:

5 Burpees

7 Ring Rows

9 Russian KB Swings

Workout Prep

15 Mins:

Power Clean/Floor Press

Review and Warm up to workout weight

Metcon

Metcon (Time)

For Time:

15-12-9-6

Power Clean (135/95)

Ring Dips

Then,

15-12-9-6

Floor Press (135/95)

Pull-ups


“No act of kindness, no matter how small, is ever wasted.” – Aesop

Sunday, 02/25/2018 WOD

“No act of kindness, no matter how small, is ever wasted.” – Aesop
Warm up:
CFTE Dynamic Stretches
3 Rounds:
5 Burpees
7 Ring Rows
9 Russian KB Swings
WOD Prep:
15 Mins:
Power Clean/Floor Press
Review and Warm up to workout weight
Conditioning:
For Time:
15-12-9-6
Power Clean (135/95)
Ring Dips
Then,
15-12-9-6
Floor Press (135/95)
Pull-ups

02/24/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

Metcon

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Crossfit Games Open 18.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-Bar

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Crossfit Games Open 18.1 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Sit-ups

10 Dumbbell Hang C&J 20/10 lb

14/12-Cal Row


“Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers, you cannot be successful or happy!”-Norman Vincent Peale

02/23/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

Length of the Gym:

Bear Crawl

Side Shuffle

Burpee Broad Jump

High Knees

Butt Kickers

Strength

Sumo Deadlift

20 Mins:

Work up to 3RM Sumo Deadlift

-10 Sit-ups between sets

Metcon

Metcon (AMRAP – Rounds)

18 Min AMRAP:

50 Single Jump Ropes

20 Ball Slams (25/15)

15 Push-ups

10 SDHP w/ KB (24kg/16kg)


“It doesn’t matter who you are.  What matters is your plan.” – Tom Hardy