Wednesday 2.10.16 WOD NOTES


Explosive Strength

Mobility: 5min

5min. Use red bands and double them up.

Dynamic Warm up: 5min + Olympic Lifting Warm Up with Coach

Go through an extended Bergerner WarmUp, Athletes should use  the barbell they are going to use in the WOD. While the Athletes are completing each movement talk about each exercise in the warm up and why we are performing it. Perform 3 of each movement, coaching the Athletes though each movement, then perform 2 more and have the Athletes concentrate on a specific part of the movement.
**There are 2 video below, one video is Burgerner teaching the snatch, use this to take Athletes through the Clean and Jerk.


Skill Review: 15min

Pistol Progressions
Walk Athletes through the progression in the below video series, there are 3 videos. Have the below on a whiteboard so that you can reference it. We want all Athletes to work on pistols for 15min, if you let them blindly go they will not practice, you will nee to catch them through the why and the how of each rep.


“CrossFit Open Prep #3”
27 Calorie Row
27 GTOH (95,65,75,55)
21 Calorie Row
15 Calorie Row
9 Calorie Row
**Coach Athletes to use the same weight as 1.20.16 so that we can see game planning in action. Give the Athletes some great game planning advice.

Cool Down Stretch: 2-3min

$ Out

4x20sec Scissor Kicks
4x20sec. Flutter Kicks