Monday 8.31.15

Chelan Valley CrossFit - Group WOD


Today is the beginning of our new cycle! We will be implementing an accessory program where you will be given the options of working on your weaknesses! Remember, this cycle will not help if you aren't focused on fundamentals.

Warm up (No Measure)


1. 3x12 Hip extension


2. 2 minutes glute activation w/ band around ankles


3. 3 rounds of:


250m row


20 shoulder touches (in plank or on wall)

Back Squat (5x5 @70% of 1RM)

Metcon (AMRAP - Reps)


7 minute AMRAP of:


Power Cleans (205/135#)


CTB Pull-ups



Reps follow the pattern 3,3,6,6,9,9, etc.

Accessory Work


Choose one of the options below:



1. Strength: Strict Press 5x5@70%


2. Conditioning: 10 rounds: 10 cal. Airdyne, 45 second rest


3. Midline: Weighted planks: 5x 1 min.


4. Mobility: ROMWOD

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