Tuesday 6.12.18 CrossFit
Box Brief: Summer Schedule is Live Register for “Us” for “You” (Kid Challenge) and Toy Drive Skill 1a) Handstand Push-ups 5×5 1b) Banded Facepull-Aparts 5×15 between sets of HSPU Options: – Strict or Deficit – Kipping – 1 Abmat Kipping – Seated DB Shoulder Press, Neutral Grip Intent: Today is intended to be a Repetition […]
Tuesday 6.12.18 Endurance WOD
Box Brief: Summer Schedule is Live Register for “Us” for “You” (Kid Challenge) and Toy Drive Metcon AMRAP 11: 11 burpee 11 wall balls 11 box jumps *Rest 2:00 AMRAP 11: 11 Ball Slams 11 Sit-Ups w/Ball at chest 11 MB Goblet Squats *Rest 2:00 AMRAP 11: 11 burpees 11 Ball Slams 11 Box Jumps […]
Monday 6.11.18 CrossFit
Box Brief: Summer Schedule is Live Register for Kids Summer Strength & Conditioning Strength Banded Sumo Deadlift ( 1RM. Every 2min , 4,4,3,3,2,1,1..) 100% Coach Call *We performed a heavy double on 10/23 – Beginner: 5 x 5, adding weight if form permits Intent: Take 6-8 sets and build to a 1RM Sumo Deadlift. As […]
Monday 6.11.18 Endurance WOD
Box Brief: Summer Schedule is Live Register for Kids Summer Strength & Conditioning Metcon Complete For Total Time 10 Rounds: 200m Run 10 Alternating DB Snatch (5/Arm)*Rest 2:00 5 Rounds: 200 m row 20 Single Arm DB Push Press (10L+10R) *Rest 2:00 For Time: 100 Hollow Rocks 35min total time cap Intent: Long grinder to […]
Weekly Programming Breakdown 6.11.18 – 6.17.18
Sunday 6.10.18 CrossFit
Box Brief: Summer Schedule is Live Register for “Us” for “You” (Kid Challenge) and Toy Drive Strength Power Snatch + Squat Snatch (8×1, building to heavy) Intent: Work up to a heavy set of Power Snatch + Squat Snatch, but don’t sacrifice your technique for load. You will be limited by your Power Snatch weight. […]
Sunday 6.10.18 Endurance WOD
Box Brief: Summer Schedule is Live Register for “Us” for “You” (Kid Challenge) and Toy Drive Metcon AMRAP 10: Up Ladder x 2s (2.2/4,4/6,6…etc.) Plank thrusts Medicine Ball Squat Cleans wall balls *Rest 2:00 AMRAP 10: Up Ladder x 2s (2,2/4,4/6,6…etc.) Sit-Ups Two Count Mountain Climbers (1L + 1R=1) DB Tricep Extension (1DB) Db shoulder […]
Summer Solstice 2018
Weekly Programming Breakdown 6.4.18 – 6.10.18
June 2018 Programming Breakdown
