Tuesday 4.24.18 XFit Juniors
Warm-up 3 rounds 30 jump ropes/ jumping on a 25 lb plate with 2 feet on and 2 feet off 10 squats with a pvc in front rack Skill Front squat Lift Front squat ladder Metcon 9 emom Minute 1- 6 power cleans with dumbbells Minute 2- 6 front squat with dumbbells Minute 3- 100 […]
Thursday 4.19.18 & Monday 4.23.18 XFit Teens & Preteens
Warm-up COACH CHOICE- CONSIDER A FUN GAME Skill TOES TO BAR Conditioning Shuttle runs 4×400 Metcon 21-15-9 Deadlifts – moderate weight Knee ups
Thursday 4.19.18 & Friday 4.20.18 XFit Juniors
Warm-up coach choice Skill toes to bar Conditioning shuttle runs Metcon 21-15-9 sumo deadlift toes to bar
Tuesday 4.17.18 & Wednesday 4.18.18 XFit Teens & Preteens
Warm-up 8 minute tabata Super slow squats Plank holds Lateral hops Sit ups Tuck jumps Hollow rocks Push ups Kips Skill DEADLIFT Lift DEADLIFT 2X2-LIGHT 6X4 HEAVY Metcon 5 rounds 5 pull ups- with band or kipping 10 box jumps 15 sit ups
Tuesday 4.17.18 XFit Juniors
Warm-up 6 minute tabata Super slow squats Lateral hops Tuck jumps Hollow rocks Push ups Kips Skill sumo deadlift Lift sumo deadlift ladder Metcon 3 rounds 5 pull ups- with band or kipping 10 box jumps 15 sit ups
Sunday 4.15.18 CrossFit
Box Brief: Bring a Friend Week 4.7 – 4.15 Ardmore Running Clinic 4.17 Wayne Running Clinic 4.18 Strength 1a) Back Squat (3×5, Build to a moderate load) 1b) “Seated Box Jump” 3×5 Coach Call every 2min complete 1a + 1b Intent: Work up to a moderate set of back squats and moderate height of seated […]
Sunday 4.15.18 Endurance WOD
Box Brief: Bring a Friend Week 4.7 – 4.15 Ardmore Running Clinic 4.17 Wayne Running Clinic 4.18 Warm-up 3 Sets 20 Hollow Rocks 15 Tuck-jumps 10 Supermans Metcon AMRAP 18 15 Cal Assault Bike 30 Lateral Jumps Over The DB (L+R=2) 15 DBs Power Cleans 15 DBs Thrusters – 2min Rest – AMRAP 12 1:00 […]
Saturday 4.14.18 CrossFit
Bring a Friend Week 4.7 – 4.15 Ardmore Running Clinic 4.17 Wayne Running Clinic 4.18 Warm-up AMRAP 7 Partner Up, follow the leader 3 reps of each Power Cleans Wallballs Pull-ups Box Jumps w. step down Barbell Rows Rope Climb (1 rep) Metcon Teams of 2 AMRAP 11 1 Legless Rope Climb 3 Power Cleans […]
Saturday 4.14.18 Endurance WOD
Box Brief: Bring a Friend Week 4.7 – 4.15 Ardmore Running Clinic 4.17 Wayne Running Clinic 4.18 Warm-up Movement Review Athletes prepare equipment and complete 5-10 reps Metcon 8 Rounds 10 Burpees 200m ^^Heavy Farmers Carry^^ 10 Pull Ups 200m Run 10 Box Dips 200m Row (40min cap) Intent: A long grinder today, but using […]
Friday 4.13.18 CrossFit
Box Brief: Bring a Friend Week 4.7 – 4.15 Ardmore Running Clinic 4.17 Wayne Running Clinic 4.18 Strength 1a: Close Grip Bench (3×3 @ 50% + 3×3 @ build to heavy) 1b) Banded Pallof Press Iso Hold, Wide Stance: 3 x 12s each side. Coach call every 2min complete 1a + 1b Intent: Final week […]
