Friday 8.31.18 Endurance WOD
Warm-up Hamstring stretch quad stretch Mini wod demo row technique: then 150 m row in less than 20 pulls demo deadlift: then deadlift ladder 5×25 4×35 3×45 2×55 1×70 demo squat 5×15 3×25 1×35 demo swing 5×15 3×25 1×35 Metcon KETTLEBELL HELL 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 KB Deadlifts KB swings KB squats Row 200 meters between each round […]
Thursday 8.30.18 CrossFit
Strength 1): Box Squat (EMOM 6×2 @ 70% low, normal stance) – 12-13″ Box – These are intended to be done below parallel. 2): Deadlift (EMOM 3×3 TNG @ 75% every 60s) Intent: Final week of Box Squats/Touch n Go Deads. Loading is slightly heavier but all sets should be fast. Metcon “Sandstorm Task Domain” […]
Thursday 8.30.18 Endurance WOD
Warm-up Shoulder stretch- rig hang Spend 5-7 minutes demoing and finding an appropriate scale for the pull ups, then Min wod 3 pull ups 5 lunges 7 wall balls 11 jump rope 5 barbell cleans 7 front squat 100 m run Metcon 10 AMRAP 5 Pull ups 10 med ball OH lunges (L+R=2) 15 wall […]
Wednesday 8.29.18 CrossFit
Gymnastics 3 Rounds for Quality: 10s L-Sit Hold 10s Ring Support 20s Handstand Hold or WalkIntent: Today and next week we’ll spend time on some foundational gymnastics holds. Work on reinforcing good hollow-position today. Metcon Prep 5 Minutes of Light Foam Rolling Metcon “DG” 10-Minute AMRAP: 8 Toes-To-Bar 8 Dumbbell Thrusters, 35# 12 Dumbbell Walking […]
Wednesday 8.29.18 Endurance WOD
Warm-up coach led fun run! 400 m- stop every 100 m for cardio work! Metcon Run 200 m in :90, then 1 minute goblet lunges 1 minute plate hug good morning 1 minute russian twist 1 minute plate s2oh 1 minute slam balls 1 minute rest x 4 This workout is a lot about little […]
Tuesday 8.28.18 CrossFit
Strength Close Grip Floor Press (10-8-6-4, building across) Hands inside shoulder width Intent; The purpose of today’s floor press work is to train the lockout and triceps. Total volume is a bit higher to elicit muscular gainz! Metcon 4 Rounds 500 Meter Row 15 AbMat Sit Ups 30 KBS (55,35) – Rest 2:00 – Rx: […]
Tuesday 8.28.18 Endurance WOD
Warm-up 10 AMRAP 10 inchworms 10 squats 10 lunges 100 m sprint Metcon 5 AMRAP 400m Run 30 DB Renegade Row (15/Arm) 20 V-Ups 1 Wall Walk Rest 1 minute- after the Time ends x 6 The athlete will restart each workout at the beginning of a new amrap. Because we are looking at 5 […]
Monday 8.27.18 CrossFit
Strength Squat Clean and Jerk (5×2 Every 90s, build across) Intent: Build to a challenging set of squat clean + jerk or focus on technique Metcon “Gameday” 30 Front Squats (155,105) 30 Lateral Burpees – Rest 5:00 – 30 Power Cleans (155,105) 30 Lateral Burpees Rx: (135,95) L2: (115,75) L1: (Goblet Squats) (135, 95 Deadlifts […]
Monday 8.27.18 Endurance WOD
Warm-up 5 rounds 100 m row :20 wall sits :20 plank hold Metcon 5 Rounds (30:00 CAP) 20 Burpees 20 DB Push Press 20 Cal Row 20 Bent over row 20 Barbell Back Squat *1:00min rest between sets *Lots of the work here. Pace the machines so the DB Push Press can be unbroken. Choose […]
Sunday 8.26.18 CrossFit
Metcon AMRAP 6 15 Hand Release Push-ups 12 Power Cleans (115,75) 9 Hang Power Cleans (115,75) – Rest 2:00 – AMRAP 8 200 Meter run 9 Hang Power Cleans (115,75) 6 C2B Pull-ups – Rest 2:00 – AMRAP 10 200 Meter Run 9 Power Cleans (115,75) 6 Pull-ups Rx: (95, 65) (10 Push-ups) (Regular Pull-ups) […]
