Thursday 4.12.18 CrossFit
Box Brief: Bring a Friend Week 4.7 – 4.15 Ardmore Running Clinic 4.17 Wayne Running Clinic 4.18 Strength 1a: Front Squat (4×3 @ 80%) 1b: Sumo Deadlift (4×3 @80%) Complete 1A + 1B every 2min Reset on each rep, not TNG DL Coach Call Warm Up 3 sets building to 80% Intent: Final week of […]
Thursday 4.12.18 & Monday 4.16.18 XFit Teens & Preteens
Warm-up 4 rounds 3 inch worms 200 m run 10 kipping swings Skill HANDSTAND WORK Metcon 20 emom Odds- 7/10 calorie row Evens- 20 second handstand hold/ 5 handstand push ups
Thursday 4.12.18 & Friday 4.13.18 XFit Juniors
Warm-up 4 rounds 3 inch worms 200 m run 10 kipping swings Skill Handstand work Metcon 12 emom Odds- 30 seconds of squats Evens- 30 seconds handstand hold/ box around the worlds
Thursday 4.12.18 and Friday 4.13.18 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 1:00 Forearm Plank 45s Hollow Hold 30s Side Plank (ea) – Then – Review all movements Metcon BIG CHIPPER! AMRAP 35 25 Wall Balls 25 Calorie Row 25 Box Jumps 25 Alternating DB Snatch 25 […]
Wednesday 4.11.18 CrossFit
Bring a Friend Week 4.7 – 4.15 Ardmore Running Clinic 4.17 Wayne Running Clinic 4.18 Strength Snatch -Coach Call, every 90s, 10×2 LIGHT Intent: Spend 15 Minutes performing technique work with the full snatch today. Keep loads light and focus on positioning. Metcon Every 3:00 x 10 Sets: 60s max distance row 60s ^^Heavy Unilateral […]
Wednesday 4.11.18 Endurance WOD
Box Brief: Bring a Friend Week 4.7 – 4.15 Ardmore Running Clinic 4.17 Wayne Running Clinic 4.18 Warm-up 4min Tabata Singles – Directly into – 4min Tabata Light Russian Swings Metcon AMRAP 15 30 DUBs or 30s attempts/60 singles 15 Russian KB Swings 7 ^^Plank Up Downs^^ – 2min Rest – AMRAP 12 300m Row […]
Tuesday 4.10.18 CrossFit
‘AB’RIL + Bring a friend week Strength 1a: Strict Chin-ups (Adv: Added Weight Int: Bodyweight Beg: Partner Ass) *Strict Ring Rows 1b: Weighted Ring Dips (Adv: Added Weight Int: Bodyweight Beg: Partner Ass) Weighted Strict Ring Dips Intent: Take 5 sets to build to a heavy weighted close grip chin-up and Bar dip superset (bicep […]
Tuesday 4.10.18 & Wednesday 4.11.18 XFit Teens & Preteens
Warm-up coach choice- think arm heavy -lots of cardio Skill Shoulder to overhead strict press push press Lift Strict press 2×2 empty 3×3 loaded Metcon 12-9-6-3 Push press Burpees Air squat
Tuesday 4.10.18 XFit Juniors
Warm-up Coaches choice Skill Strict press Push press Lift Strict press ladder and push press ladder Metcon 12-9-6 Push press Burpees Air squat
Monday 4.9.18 CrossFit
‘AB’RIL + Bring a friend week Strength Zercher Squat 1×1 Coach Call every 2min 2RM on 12/18/17 Beginner: 5 x 5 Intent: Build to a max Zercher Box Squat in 8-10 sets. Although this movement looks unorthodox to be open-minded because you’ll be surprised how effectively this movement hits your midline/upper-back. Metcon Prep 5 Rounds […]
